DFC CrossFit – CrossFit
Connectivity
Cossack Squats
Shin/calf tissue prep
KB squat hold
Strength
25 min total
Back Squat (10-10-10-10-10)
*The goal for today is to find a challenging 10 reps & complete ALL 5 sets at that weight.
3-4 minutes rest between sets.
Conditioning
Metcon (Time)
2 Rounds for TIME:
15 Front Squats 115/75#
10 Box Jumps 24/20
5 Ball Slams 40/30#
*Time Cap 10 min*
Rx+
FS 135/95#
Box 30/24
Ball 50/40#