DFC CrossFit – CrossFit
*We will continue collecting canned good donations for the Lilburn Co-op until this Friday.
Connectivity
Bent over calf stretch on box
Single leg barbell Good Mornings
Banded Hamstring stretch
Strength
Deadlift (4 x 4 @ 70%, 2-3 min rest)
Warm-up sets:
50%
60%
65%
Conditioning
Metcon (AMRAP – Reps)
“Dia de los Deadlifts”
E2MOM, 3 rounds:
4 Deadlifts 175/125#
6 Burpees
MAX Single-unders
(2 min work, 2 min rest)
*Score is total SU’s from 3 rounds*
Rx+
225/155#
DU’s