DFC CrossFit – CrossFit
Connectivity
3 Rounds :30/:10
Peanut Touchdowns
Relaxed Hang
Bench Shoulder Stretch
Strength
Power Clean (E2MOM 2 reps, 10 sets)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
Conditioning
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
5 Ground to Overhead 135/85#
10 Burpees Over the Barbell
15 Toes to Bar
Rx+
Snatch/Power Snatch 135/85#
or
Clean & Jerk 155/95#