DFC CrossFit – CrossFit
Connectivity
3 Rounds :45/:15
Bench Shoulder Stretch
Turkish Sit-up R
Turkish Sit-up L
Skill/Strength
Hang Power Clean (4 x 3)
*Keeping sets light & fast
3 @ 50%
3 @ 60%
3 @ 70%
3 @ 75%
Conditioning
Metcon (Calories)
3 Rounds for MAX Calories:
2:00min Bike/Row
*2:00min rest between rounds.