DFC CrossFit – CrossFit
Connectivity
KB Squat Hold
Cossack Squats
Front Rack stretch on bench
Strength
Front Squat (2 x 3 @ 90%)
*No Tempo, but controlled descent. Warm-up sets:
55% x 3
65% x 3
75% x 3
85% x 3
Conditioning
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
7 Pull-ups
7 T2B
7 Alt DB Power Snatch 50/35
Rx+
DB 60/40
