DFC CrossFit – CrossFit
*ORDER YOUR SPIDER GAMES SHIRT TODAY!!!
DEADLINE = OCTOBER 11TH
Connectivity
2 Rounds :45/:15
Front Rack stretch with band L & R
Peanut Touchdowns
KB Goblet squat x 10
Skill/Strength
Hang Power Clean (3-3-3-3-3-3-3)
*Work to heavy set of 3 reps. Take up to 10 seconds between lifts to regrip and compete with good form.
Conditioning
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP:
5 Deadlifts 135/85#
5 Power Cleans 135/85#
Rx+
155/105#