October 11, 2018

DFC CrossFit – CrossFit

Strength

Front Squat (Every 3 minutes, for 18 minutes (6 sets))

1 rep @ 90-95% or more of 1-RM

Warm-up sets:

3 @ 50%

3 @ 65%

2 @ 75%

1 @ 80%

1 @ 85%

Conditioning

Metcon (AMRAP – Reps)

9 min AMRAP:

3 Hang Squat Cleans 95/65# (65/45#)

3 Burpee Box Jump-Overs

6 Hang Squat Cleans

6 Burpee Box Jump-Overs

9 Hang Squat Cleans

9 Burpee Box Jump-Overs

and so on…

Rx+

135/95# (115/75#)

24/20″ box