DFC CrossFit – CrossFit
Connectivity
2 Rounds:
KB Windmill x 4 per arm
EB Press x 10
Peanut Touchdown x 10
Strength
Push Press (6 sets to heavy 5 reps)
Warm-up @ 50%, then add weight each set to heavy 5.
Example:
60%
65%
70%
75%
80%
Conditioning
Metcon (AMRAP – Reps)
EMOM: 4 Rounds
Min 1: Sled Push down & back @ BW
Min 2: Max DUs in 45 seconds
Min 3: 20 KB Snatches 44/26
Min 4: REST
(Score is total DUs)
*All work must be done in under :45 secs for a smooth station change.
Rx+
Sled BW x 1.5 M/1.25 F
KB 53/35