DFC CrossFit – CrossFit
Strength
Back Squat (20 mins total)
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.
Conditioning
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
4 DB Hang Power Cleans 40/25# (35/20#)
8 DB Front Squats
12 Alternating Lunges with DB in Front Rack
Rx+
50/35# (45/30#)