DFC CrossFit – CrossFit
Connectivity
3 Rounds :30/:15 per Side
Tissue Prep Forearms, Triceps and Lats
Split Hold
Box Pistol
Skill/Strength
Pull-up Hold (Max Holds)
Push-ups (Max Reps)
1-Arm Hang (Max 2 sec Holds)
Conditioning
Metcon (1 Rounds for time)
6 Rounds – E3MOM for Times
1 Power Clean 95/65
6 Front Rack Walking Lunges 95/65
12 T2B
Record best time
RX+ Overhead Walking Lunges