DFC CrossFit – CrossFit
Connectivity
2 Rounds :45/:15
KB Waiter Walk
A-T-Y with Band
Front Rack stretch on bench
Skill/Strength
Hang Power Clean (Work up to heavy 2 reps, then 3 x 2 @ 80% 2rm)
*20 mins to complete.
Conditioning
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
5 HPC 95/65
3 Wall Walk to Handstand
10 Medball to Toes 20/10
Rx+
5 HPC 115/85
3 Handstand Push-ups
10 MB to Toes 40/20
**Keep in mind we have our Back Squat 1 rep max test tomorrow. Don’t push too hard today.