DFC CrossFit – CrossFit
Warm-up
2 Rounds:
5 Hanging Retractions
30 Sec Arch hold
5 Arch raises
30 Sec Hollow hold
5 Hollow rocks
5 V-ups
5 Strict T2B
Weightlifting
20 min total
Hang Clean (Build to heavy single)
Conditioning
Metcon (AMRAP – Reps)
8 min AMRAP:
3 Hang Squat Clean 75/55# (65/45)
3 Knee Raises
6 Hang Squat Clean
6 Knee Raises
9 Hang Squat Clean
9 Knee Raises
(add 3 reps each time)
Rx+
95/65# (75/55)
Toes to Bar