DFC CrossFit – CrossFit
Connectivity
Banded Squat Hold
Cossack Squats
Single Leg GM Empty Bar
Strength
Back Squat (3 x 3 @ 75%, 30X1 Tempo)
Conditioning
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
1 Deadlift
1 HPC
1 Front Squat
1 Push Press
95/65 Bar
Rx+
115/75