DFC CrossFit – CrossFit
Strength
Back Squat (E3MOM, 4 Sets x 4 reps)
Working to a heavy 4 reps.
Warm-up sets:
4 @ 50%
4 @ 65%
Conditioning
Metcon (4 Rounds for reps)
For max reps/calories:
2 Minutes of Air Squats
Rest 60 seconds
2 Minutes of Thrusters 75/55# (45/35#)
Rest 60 seconds
2 Minutes of Burpee to Target 6″ Above Reach
Rest 60 seconds
2 Minutes of Assault Bike
Rest 60 seconds
Rx+
115/75# (95/65#)
You will have 1 attempt at each station for max reps/calories. After each station you have 1 min rest and transition time. Your score will be total reps from all 4 movements.