DFC CrossFit – CrossFit
Connectivity
Front Rack band stretch
Cossack Squats
KB Squat hold
Tissue prep shins
Strength
Front Squat (Work to a heavy 1 rep)
Challenge
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
20 Single Arm DB Thrusters 45/30#
40 DU’s
Rx+
50/35
60 DU’s