DFC CrossFit – CrossFit
Connectivity
3 Rounds:
10 Retractions
5 Ring Rows
5 Goblet Squat w/ 5 sec hold
Conditioning
*Time Cap 40 min*
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Extra Credit Work
Dips (3 x max sets)
Pull-up Hold (3 x max sets)
*Record your longest round that you hang onto the bar.