DFC CrossFit – CrossFit
Strength
Back Squat (Max Reps @ 80% (3 mins REST after sets))
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Conditioning
Metcon (Time)
3 Rounds for TIME:
Assault Bike x 17/12 cals
Ground-to-Overhead x 5 reps
Ring Push-ups x 6/4 reps
Comp Level:
Assault Bike x 20/15 calories
Ground-to-Overhead x 5 reps 155/115#
Dips x 6/4