DFC CrossFit – CrossFit
Connectivity
Peanut Touchdowns
PVC Pull-thru
Zotts Press
Skill/Strength
Hang Power Snatch (5 sets of 3 reps)
*Working on skill, does not need to be 3rm.
*Add small weight each set if successful.
Conditioning
*2 min Rest between rounds.
Metcon (Calories)
2 min MAX Cals Bike
Metcon (AMRAP – Reps)
2 min MAX Burpee Box Jump-overs 24/20
Metcon (Calories)
2 min MAX Cals Row
Metcon (AMRAP – Reps)
2 min MAX SU’s
Rx+
DU’s