DFC CrossFit – CrossFit
Connectivity
3 Rounds :45/:15
Banded squat hold
Bird dip L & R
Empty bar GM
Strength
Back Squat (10 x 3 @ 75% of 1RM)
2 sets WU. Every 90 secs.
Conditioning
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 KBS 53/35
10 Burpee pull-ups
10 sec handstand hold
*Must rest equal time as work to Rx.
**Rx+ KB 62/44, C2B, Handstand balance off wall