DFC CrossFit – CrossFit
Connectivity
3 Rounds :45/:15
Peanut Touchdowns
Seated Wall Angels
5-10 Empty Bar Push Jerk
Strength
Push Jerk (5 x 5, working to heavy 5)
Warm-up @ 50% then add weight each set of 5 reps.
Conditioning
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP:
1 Rope Climb 15 ft
10 Sit-ups
Farmer Carry AHAP
Rx+
Legless Rope Climb 15 ft (jump start)
10 Tuck-ups