DFC CrossFit – CrossFit
Connectivity
3 Rounds:
Peanut Touchdowns x 10
Russian KBS x 10
Skill Primer
3 Position Clean Warm-up:
A. Power Postion
B. Hang Position
C. Floor
Strength
Hang Power Clean (15 min total, 5 x 2)
*Work on good technique before load.
**Not looking for 2RM today.
Conditioning
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
10/15 Cals Bike/Row
DB Walking Lunge 45/30 (down the mat)
Farmer’s Carry AHAP (down & back)
10 Box Jumps 24/20
Rx+
15 Cals Bike
Overhead Plate Lunge 45/25
FC 70/50
Box Jump 30/24