DFC CrossFit – CrossFit
Connectivity
KB Squat Hold
Front Rack bench stretch
Peanut Touchdown
Skill/Strength
Clean (1-1-1-1-1-1-1)
After warm-up, take 7 attempts to find a heavy single rep. 23 mins total. Rest 3 mins as the load gets challenging.
Max Height Box Jump (Distance)
Max Height Box Jump
1 attempt after each Clean.
Conditioning
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
5 Box Jump 24/20
3 Cleans 145/95#
Rx+
Box 30/24
Bar 175/115#