DFC CrossFit – CrossFit
Connectivity
2 Rounds :45/:15
Peanut Touchdowns
Front Rack Bench Stretch
Alt Turkish Get-ups
Strength
Power Clean (6 sets x 2 reps)
*Start at 50% 1rm, then add weight with each successful set. Work to heavy 2 reps.
*Time cap of 16 mins*
Conditioning
Metcon (AMRAP – Rounds)
EMOM for 10 min (Or until you can’t complete a round in a min):
3 Hang Power Cleans @ 80% max
10 Double Unders