DFC CrossFit – CrossFit
Accessory Work
Pause Deadlift (3 sets x 6 reps)
Pause at mid-patella, then extend to full hip and knee extension.
Start at 60% and build by feel. These will be challenging.
A1: Handstand Walk (Perform 25-50′ walk after each DL set)
A2: Handstand Balance (*Marching* after each DL set)
Conditioning
Metcon (Time)
Two rounds for time of:
600m Row/1200m Bike/800m Run
42 Kettlebell Swings 53/35# (44/26#)
24 Pull-Ups or 48 Jumping Pull-ups
Rx+
KB 62-70/44-53#
32 Pull-ups