DFC CrossFit – CrossFit
Connectivity
3 Rounds :45/:15:
Peanut Touchdowns
Waiters walk KB
Banded squat hold
Strength
A: Clean and Jerk (20 mins to heavy 2 reps)
*Full Squat, take as many sets as needed. Start at 50% load.
Conditioning
Metcon (Time)
For TIME:
30 Cals on Bike
20 Burpee Box Jumps 24/20
10 Medball Toss over the shoulder 50/30
Rx+
Box 30/24
Sandbag Clean 75/50
*Scale Bike to Row 40 Cals*