DFC CrossFit – CrossFit
Connectivity
2 Rounds :30/:15
Box Hamstring stretch
Inch Worms
Empty Bar GMs
Strength
Deadlift (5 x 3, E3MOM)
5 sets starting at 50%. Work to heavy 3 reps. Perform Box Jumps after reps.
Deadlift (Cut today’s 3RM by 20% for max set)
Plyo
Box Jumps (5 x 2)
Complete after DL reps each round.
Conditioning
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 DL @ 60% 1RM
10 DUs
10 DB Walking Lunges AHAP (5 per leg)
Rx+
DL @ 70% 1RM
Ovhd Lunges 45/25 plate
20 DUs