DFC CrossFit – CrossFit
Connectivity
Single Arm KB Press x 5 per arm
KB Windmill x 3 per arm
Peanut Touchdown x 10
Strength
Bench Press (6 sets total)
Set 1, 8 reps
Set 2, 6 reps
Set 3, 6 reps
Set 4, 4 reps
Set 5, 4 reps
Set 6, 4 reps
Conditioning
Metcon (5 Rounds for reps)
5 1-min Rounds of:
3 Thrusters 135/95
40m Sprint on mat (down & back)
Max-reps pull-ups
*Your score is total pull-ups each round. Rest 2 mins between rounds.
Rx+
Thruster 185/125
60m Sprint
C2B