August 29, 2017

DFC CrossFit – CrossFit

Connectivity

1 Round:

Turkish Get-up 3 per side

Single Arm Farmer carry AHAP down L & back R

Peanut Touchdowns x 10

Shoulder Taps (Push-up or Handstand) to fatigue or lose form

Conditioning

Metcon (Time)

4 Rounds for Time:

400m Run

15 KB Snatches Left

15 KB Snatches Right

35/26#
Rx+

5 Rounds

44/35

Extra Credit Work

Seated DB Press (4 sets to heavy 6 reps)

Single Arm DB Row (4 sets to heavy 6 reps)