DFC CrossFit – CrossFit
Connectivity
3 Rounds :30/:15
KB Squat hold
Empty Bar GMs
Calf Raises L & R
Strength
Front Squat (5 x 3 @ 72.5% of 1RM)
*2 Sets to Warm up. Then 5 sets every 90 secs.
Conditioning
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
6/4 Cal Row/Bike
6 Front Squats (95/65lbs)
6/4 Cal Row/Bike
6 Squat Cleans (95/65lbs)
6/4 Cal Row/Bike
6 Thrusters (95/65lbs)
*Rx+
6/4 Cal
6 FS 115/85
8/6 Cal
8 Cleans 115/85
10/8 Cal
10 Thrusters 115/85