DFC CrossFit – CrossFit
Connectivity
3 Rounds:
10 Peanut Touchdowns
10 Wall-facing Overhead Squats with PVC
5 KB Arm-bar each side
Strength
Overhead Squat (4 x 3, work to heavy 3 reps)
Conditioning
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
3 HPS 75/55
6 OHS
9 Burpees over bar
12 Pull-ups
Rx+
95/65 bar
C2B pull-ups