DFC CrossFit – CrossFit
***ONLY 1 CLASS THIS SATURDAY 9/ 29 @ 7AM***
(We apologize for this change in the schedule, but we are hosting a weightlifting meet which some of our members are competing in so you can come cheer them on!!)
Strength
Back Squat (E3MOM x 4 reps (5 sets))
2 warm-ups sets then all 5 sets at the same weight
(Target Goal weight between 70-75%)
*Take it easier if you are competing in the team series or weightlifting meet this week!
Conditioning
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
30 Russian KBS
20 Wall balls
10 T2B / 20 Knee Raises
Rx+
70/53# (62/44#)
20/14# (14/10#)
T2B
Come support our lifters this Saturday for the DFC Barbell Autumn Open