DFC CrossFit – CrossFit
Connectivity
3 Rounds:
PVC wall facing OVHD squats x 10
empty bar pressing snatch balance x 5
PVC zotts press x 10
Strength
Overhead Squat (5-5-5-5)
Start at 50% for warm-up, then add weight for 4 more sets. Work to heaviest 5 reps for today.
Conditioning
Metcon (Time)
4 Rounds for TIME:
Row 500/400m or Bike 1k/800m
10 OVHS 75/55#
Masters Rx
65/45# bar
Rx+
95/65# bar