DFC CrossFit – CrossFit
Connectivity
3 Rounds:
5 Cossack Squats per side
KB Squat Hold
Tissue Prep Calves
Strength
Back Squat (3 x 5 @ 70%, 5 Squat Jumps)
3 Warm-up sets, *1 min rest after each completed set.
Challenge
Metcon (Time)
21-15-9 reps of:
Hang Squat Clean 95/55
Bar-facing Burpees over bar
Rx+ 115/75