DFC CrossFit – CrossFit
Connectivity
Wall-facing OVHD squats
Snatch Balance
KB Waiter walk bottom up
Strength
Overhead Squat (20 mins to find heavy 2)
*Start at 50% of 1rm. Take as many sets as needed, but plenty of rest between.
Conditioning
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
35 DUs
10 OVHD Squats 95/65
Rx+
50 DUs
135/85
*If you do not have full mobility in the Overhead squat, substitue Front squats.