DFC CrossFit – CrossFit
Metcon (AMRAP – Reps)
4 min AMRAP
21 Ab-mat sit-ups
21 T2B/ 42 Knee Raises
21 DB Front Squats 30/20# (25/15#)
*4 min REST
4 min AMRAP
15 sit-ups
15 T2B/ 30 Knee Raises
15 FS 35/25# (30/20#)
*4 min REST
4 min AMRAP
9 sit-ups
9 T2B/ 18 Knee Raises
9 FS 40/30# (35/25#)
Rx+
T2B
DBs 40/30#, 45/35#, 50/40#
Masters Rx+
T2B
Regular Rx DB weights
Extra Credit Work
Back Squat (Find a heavy 6 rep)
A good goal is around 70-72.5%
After you find heavy 6 reps, complete 3 x 6 @ 96% of the heavy 6.