DFC CrossFit – CrossFit
Connectivity
2 Rounds of:
10 lateral lunges (35/26 or lighter) 5 each side
30 second goblet squat hold (35/26 or light)
20 primal pull throughs
5 snatch balance (light weight, for technique) PVC is okay!
Skill/Strength
Choose Option 1 or 2 for work today.
Opt 1: Power Snatch (6 sets of doubles)
*Add weight after each successful lift.
Opt 2: Snatch (6 sets of doubles)
Conditioning
Metcon (Time)
3 Rounds for TIME:
40 DU’s
10 DB Box Jumps 20/16″, 25/15#
Rx+ 24/20″ , 30/20#