DFC CrossFit – CrossFit
Only 8am WOD tomorrow!!
Strength
Front Squat (E2MOM for 7 Sets – Record MAX set)
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – Max Reps @ 80%
Conditioning
Metcon (4 Rounds for reps)
Every 5 minutes, for 20 minutes (4 sets) for max calories of:
60 Seconds of Assault Bike/Rowing (for calories)
120 Single-Unders
300m Run/30 Air Squats
Rx+
60 DUs
400m Run/40 Air Squats