DFC CrossFit – CrossFit
Connectivity
KB Windmill x 5
KB Press x 5
KB Arm Bar x 5
Strength
Choose A or B. Work to heavy 2 reps. E2MOM.
A: Push Jerk (2-2-2-2-2)
B: Push Press (2-2-2-2-2)
Conditioning
Metcon (Time)
4 Rounds for Time:
300m Row
15 Push Jerks 40/25#
1 Rope Climb 15ft
Rx+
400m Row
15 HSPU
1 Rope Climb Seated Legless 10ft