DFC CrossFit – CrossFit
Strength
18 min total
Front Squat (E3MOM, 4 reps (6 sets total))
*Sets 1-2 – 60-65%
*Sets 3-4 – 70-75%
*Sets 5-6 – 75% or more
Conditioning
Metcon (Time)
21 – 15 – 9 reps:
Hang Squat Cleans @ 50% max
Bar-Facing burpees over bar
Rx+
Bar 115/75# (Masters 105/65#)