DFC CrossFit – CrossFit
Strength
Front Squat (E3MOM x 2 Reps (5 Sets))
*Add weight each set working to heavy 2 reps around 90%
Conditioning
Metcon (Time)
21-15-9 Reps:
Thrusters 95/65# (55/35#)
Toes to Bar or Double Knee raises
Box Jump-Overs
Rx+
115/75# (85/55#)
T2B
24/20″