DFC CrossFit – CrossFit
Skill Primer
2 Rounds with an empty bar:
5 Zotts press
5 Pressing snatch balance
5 drop snatches
Strength
18 mins total to find heavy 2 reps
Overhead Squat (Build to heavy double)
Conditioning
Metcon (Time)
For TIME:
5 Wall Walk to handstand
20 Pull-ups (25 assisted pull-ups of choice-Strict)
15 Power Snatches 75/55# (65/45)
10 OVHD squats
Rx+
HS Walk 25ft
20 C2B Pull-ups
15 Power Snatches 105/75# (95/65)
10 OVHD squats
(Masters Rx & Rx+ always in parentheses)
*May the Fourth be with you!