DFC CrossFit – CrossFit
Connectivity
Snatch balance with PVC
PVC pull-thrus
Wall-facing OHS
Skill/Strength
Snatch (5 sets x 2 reps, skill work)
Set 1 @ 50%
Set 2 @ 60%
Set 3 @ 65%
Set 4 @ 70%
Set 5 @ 75%
Conditioning
Metcon (Time)
3 rounds for time of:
Row 250 meters
12 Squat snatches 65/45#
21 push-ups
Rx+
95/65#
*TIME CAP TBD*