DFC CrossFit – CrossFit
Connectivity
3 Rounds :30/:15
Calf Tissue Prep L
Calf Tissue Prep R
Goblet Squat Hold
Strength
Front Squat (3 x 3 @ 75% 1 rm)
Warm-up @ 50%, 60%, & 70%
Thruster (3 x 3 @ 75% 1 rm)
Conditioning
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
10 Thrusters 95/65#
10 Pull-ups
Rx+
115/75#
C2B