May 9, 2017

DFC CrossFit – CrossFit

Conditioning

Connectivity

2 Rounds :30/:10

Hollow Rock Hold

Pull-up Hold

Superman Hold

Relaxed Hang

Metcon (AMRAP – Reps)

5 min AMRAP:

20 DUs/60 SUs

10 Air Squats

*Rest 2 min*

5 min AMRAP:

5 Man-makers 35/20

10 Box Jumps 24/20

*Rest 2 min*

5 min AMRAP:

5 T2B

10 Hand-release push-ups (Tight body-no worms, snakes)

*Score is total reps in all 3 AMRAPs.
Rx+

40 DUs

20 Air Squats

DB 45/30

2 Bar Muscle-ups

True Push-ups

Extra Credit Work

DB Bench Press (3 x 5, work to heavy set)

Single Arm DB Row (3 x 5, 5/arm & work to heavy)