DFC CrossFit – CrossFit
Connectivity
3 Rounds :45/:15
Peanut Touchdowns
KB Windmill 3 each side
Empty Bar Press x 10
Strength
Shoulder Press (20 min to find heavy 3 reps)
*Start at 50% 1rm Max, then add weight with each successful lift. Take as many sets needed, but time cap of 20 mins to complete.
Conditioning
Choose 1 Metcon to complete for TIME
Metcon (Time)
21-15-9:
Assault Bike Cals
DB Push Press 40/25
Rx+ DB 45/30
Metcon (Time)
21-15-9:
Row Cals
DB Push Press 40/25
Rx+ DB 45/30
Metcon (Time)
Run 400m
DB PP 40/25
Run 300m
DB PP
Run 200m
DB PP
Rx+ DB 45/30