DFC CrossFit – CrossFit
Strength
Paused Front Squat (E3MOM, 5 sets x 5 reps)
Work to challenging 5 reps for the day with 2 seconds pause at the bottom.
Conditioning
Metcon (AMRAP – Rounds and Reps)
Against a 4-minute running clock, perform as many rounds and reps as possible of:
5 Strict Pull-Ups Banded as needed
10 Toes to Bar or 20 Hanging Knee Raises
20 Push-Ups Elevate as needed
30 Jumping Air Squats
Comp Level:
5 Strict Pull-Ups
10 Toes to Bar
20 Push-Ups
30 Jumping Air Squats
Rest 2 minutes between sets, and complete a total of 3 sets. Pick up each set where you left off at the end of the previous set.