July 20, 2017

DFC CrossFit – CrossFit

Connectivity

Peanut Touchdowns

Turkish sit-ups

Ring row hold

Strength

Bench Press (5-5-3-3-3)

Conditioning

Metcon (Time)

21-15-9 reps:

C2B

Single-arm DB OVHD Squat 45/25#
Rx+

15-12-9 reps:

Muscle-ups

50/30# DB