DFC CrossFit – CrossFit
Connectivity
2 Rounds :30/:15
Empty Bar bird dips
Banded GMs
Bent over calf stretch
Strength
Deadlift (5 sets, E3MOM)
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Conditioning
Metcon (Time)
3 Rounds for TIME:
Run 400m/Row 500m/Bike 800m
20 KBS 53/35
Run 400m/Row 500m/Bike 800m
10 Burpees
*Time cap of 20 mins.