DFC CrossFit – CrossFit
Strength
Back Squat (E3MOM x 4 Sets, 6 Reps)
Every 3 minutes, for 12 minutes adding weight working to heavy set.
Conditioning
Metcon (AMRAP – Reps)
4 MIN Running Clock:
Run 400m/Row 400m
then MAX reps of DB OVHD Single Arm Squats 35/20# (20/15#)
Rx+
Run 400m
DB 50/35# (40/30#)
(3 Rounds with 2 min REST between)