DFC CrossFit – CrossFit
Connectivity
2 Rounds :45/:15
Bench Shoulder Stretch
Turkish Sit-up L & R
Wall-Facing OVHD Squat w/ PVC
Skill/Strength
Power Snatch (6 sets to build today’s heavy 3RM. )
WU @ 50%
60%
70%
80%
85%
90%
90% or more
(20min to find 3RM)
Conditioning
Metcon (Time)
5 Rounds for Time:
10 DB Hang Power Snatch 55/35
15 Cals on Bike, 20 on Rower
(Time Cap 20min)
Rx+
DB 65/40
20 Cals Bike, 25 Cals Rower