DFC CrossFit – CrossFit
Connectivity
3 Rounds :45/:15
KB Squat Hold
Lateral walk L w/ band
Lateral walk R w/ band
Strength
Front Squat (5 x 3 @ 75% 1RM)
Every 90 secs. Take 2 sets to Warm-up.
Conditioning
Metcon (AMRAP – Rounds and Reps)
4 min AMRAP:
5 T2B
10 DU’s
10 Wallballs 20/14
(3 Rounds total # rounds & reps)
*Active Recovery 2 min between rounds.
**Rx+ 7 T2B, 20 DU’s, 15 Wallballs 20/14