DFC CrossFit – CrossFit
Strength
Back Squat (E3MOM, 3 reps @ 32X1 (5 sets))
*Tempo Squats: 3 seconds down, 2 seconds pause, 1 second up
Building to a heavy 3 reps, but sticking to the tempo. Coach will count for you!
Conditioning
Metcon (Time)
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wallballs
10 T2B or 20 Hanging knee raises
5 Burpees
Rx+
15 Wall Ball Shots 20/14# (14/10#)
10 Toes to Bar
5 Burpee Jump & touch Rig 6″ above reach