DFC CrossFit – CrossFit
Connectivity
2 Rounds :35/:10
Superman Hold
Wall Walk Hold
Hollow Hold
Skill/Strength
A: Candlesticks (2 reps per round)
B1: Handstand Balance (2 holds per round)
B2: Kick to Handstand (2 reps/attempts)
B3: Handstand Walk (2 max walks per round)
Conditioning
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
8 DB Power Cleans 40/25
4 HSPU
2 Rope Climbs 15ft
Rx+
50/35 DB
Strict HSPU
Legless 15ft