DFC CrossFit – CrossFit
Connectivity
3 Rounds:
3 x 10 Empty bar GM
3 x 2 Strict pull-ups
3 x 1 Handstand hold 10 sec
Strength
Deadlift (6 Sets to Heavy 2 reps)
WU 4 @ 50%
4 @ 60%
3 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%
2 @ 91-95%
Conditioning
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
10 pull-ups
15 push-ups
20 squats