DFC CrossFit – CrossFit
Connectivity
3 Rounds :30/:10
Single Leg BB GM Alternating
Tissue Prep Ball of Foot
Strength
Deadlift (5 sets, work to heavy 4)
50%
60%
70%
80%
85%
*1 more set if you’re feeling good. Don’t overdue it for 17.3.
Plyo
Perform 1-2 Box Jumps between DL sets
Seated Box Jump (5 attempts to max height)
Thighs parallel to floor or lower on box.
*Score is inches=reps.
Conditioning
Metcon (Time)
21-15-9:
Deadlift 155/105
Box Jump 24/20
Rx+
DL 185/125
BJ 30/24