DFC CrossFit – CrossFit
Connectivity
3 Rounds :30/:15
KB Squat Hold
Turkish Get-up L
Turkish Get-up R
Skill/Strength
Power Clean from Power Position (3 x 3, working on skill)
*Work up to heavy 3 reps with good form. No more load than 75% of max.
Conditioning
Metcon (AMRAP – Reps)
Open Test #1
20 minute AMRAP of:
50 Wall Balls 20/14
50 Double Unders
40 Box Jumps 24/20
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Power Cleans 115/75
20 Jerks 115/75
10 Power Snatch 115/75
10 Ring Rows with feet elevated
**Rx+ Bergeron Open Test
50 Wall Balls 20/14
50 Double Unders
40 Box Jumps 30/24
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Power Cleans (135/95lbs)
20 Jerks (135/95lbs)
10 Power Snatch (135/95lbs)
10 Ring Muscleups