DFC CrossFit – CrossFit
Connectivity
Pressing snatch balance with empty bar x 3
PVC stretch on wall ball
Zott’s press with PVC x 5
Skill/Strength
12 min total
Overhead Squat (3-3-3-3, adding weight)
Conditioning
Metcon (No Measure)
EMOM 4 x 4: 16 mins
Min 1: 10 WB 14/10# + 5 Pull-ups
Min 2: 10 Box jumps 24/20″
Min 3: 3 Power snatches + 2 OVHS 65/45#
Min 4: 7/5 Cal Row
Masters Rx 50+
WB 12/10#,
10 Jumping Pull-ups
Box 20/16″, Bar 45/35#
Rx+
WB 20/14#, C2B, Bar 75/55#
*To Rx the WOD, you must be able to complete all the required reps within the minute time frame.