DFC CrossFit – CrossFit
Strength
Back Squat (10 reps @ 65%, 2 x 12 @60%)
Warm-up set:
10 @ 50%
Conditioning
Metcon (1 Rounds for time)
E4MOM, 4 Rounds:
DB Weighted walking lunges 50ft 40/30#
10 DB Weighted Front Squats 40/30#
5 Shuttle sprints
Master’s Rx 50+
35/20#
Rx+
50/35#
7 sprints
*Score is your slowest round*