DFC CrossFit – CrossFit
Strength
Back Squat (Every 2 minutes, for 16 minutes (8 sets))
Warm-up 5 reps @ 50% & 65% then:
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%
Conditioning
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
120 Single-Unders
20 Wall Balls 14/10#
10 T2B or 20 Hanging Knee Raises
Rx+
40 Double-Unders
20 Wall Ball Shots 20/14# (14/10#)
10 Toes to Bar