DFC CrossFit – CrossFit
Connectivity
Peanut Touchdown
Front Rack stretch on Bench
Band A-T-Y
Strength
Clean Complex 2 (5 sets to heaviest complex)
1 High Hang PC, 1 Hang PC, 1 Squat Clean
(Cannot drop the bar between lifts)
*Start at 50% and add weight with each successful set.
*Rest 2-3 min between sets.
Conditioning
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP:
6 Ground to Overhead 95/65
12 Toes to Bar
Rx+
115/85