DFC CrossFit – CrossFit
Connectivity
3 Rounds :30/:10
Box Hamstring Stretch
Empty Bar GM
Strength
Deadlift (4 sets total)
6 @ 55%
6 @ 65%
6 @ 75%
6 @ 85%
Conditioning
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP (2 Rounds)
-20 DL @ 40% 1RM (50% 1RM)
-15 Box Jump 24/20 (30/24)
-10 KBS 53/35 (62/44)
*2 min active recovery
*Pace reps from the start-not looking to push past technical failure.
*Continue where you left off after 2 min active rest for Round 2.