DFC CrossFit – CrossFit
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Connectivity
Front Rack stretch with band
Goblet Squat hold
Tissue prep calves
Strength
Front Squat (3 x 2 @ 85%)
*No tempo, but controlled descent. Warm-up sets:
55% x 3
65% x 3
75% x 3
80% x 3
Conditioning
Choose A or B!
A: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
B: Metcon (Time)
“DB Fran”
21-15-9:
DB Thrusters 40/25#
Pull-ups
Rx+
45/30
C2B