DFC CrossFit – CrossFit
Strength
Front Squat (3 x 6 @ 65%)
Warm-up sets
6 @ 50%
6 @ 60%
Conditioning
Metcon (AMRAP – Reps)
2 mins work/1 min rest
2 Rounds at each station
1) Row calories MAX
2) Air Squats MAX
3) Push-ups MAX (Box 12/16″ elevated)
Rx+
True Push-ups
*Score is the average of your 3 stations(done twice)…one big number of reps, then divide by 6