DFC CrossFit – CrossFit
Connectivity
Front Rack Bench stretch
KB squat hold
Tissue Prep Calves
Strength
*Option A
Front Squat (2 x 1 @ 97-100% 1RM)
Warm-up sets:
50% x 3
60% x 3
70% x 2
75% x 2
80% x 1
85% x 1
90% x 1
95% x 1
Weightlifting
*Option B
Hang Clean (3-3-3)
*Take 2 sets to warm-up then find heavy 3 reps.
Push Jerk (3-3-3)
Front Squat (3-3-3)
Challenge
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
7 Burpees
7 Pull-ups
7 KBS 53/35
Rx+
Burpees over KB
C2B
62/44