DFC CrossFit – CrossFit
Strength
A: Back Squat (15 min to build to 85% 1rm)
5 @ 50%
3 @ 65%
3 @ 75%
2 @ 80%
1 @ 85%
B: Back Squat (E3MOM: 3 sets x 2 reps @ 85%)
Conditioning
Metcon (3 Rounds for reps)
2 Min work/2 Min rest:
15/10 Cals Assault Bike or Row 250m
Max Reps of Squat Cleans 95/65# (75/55#)
Rx+
135/95# (115/75#)
*3 Rounds Total*