DFC CrossFit – CrossFit
Strength
Back Squat (E3MOM for 6 Sets:)
Warm-up sets:
50%, 65% x 4
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 2 reps @ 90%
* Set 6 – 2 reps @ 90%
Conditioning
Metcon (Time)
Three rounds for time of:
30 Wall Ball Shots
15 Dumbbell Burpee Box Step-Overs
Comp Level:
WB 20/14#
DB 50/35#
Box 24/20″