DFC CrossFit – CrossFit
Connectivity
3 Rounds of:
Empty Bar Strict Press x 5
Strict Pull-ups x 3
Peanut Touchdowns x 10
Strength
Bench Press (4 sets total, 2 min rest each set)
5 @ 50%
5 @ 60%
3 @ 70%
3 @ 80%
Conditioning
Metcon (AMRAP – Rounds and Reps)
3 Rounds: 3 min AMRAP
5 T2B (10 T2B)
10 DB Power Snatches 45/30 (50/35)
10 DU’s (20 DU’s)
(Rx+)
*2 min active recovery between rounds.
**Start back where you left off.