DFC CrossFit – CrossFit
Connectivity
Front Rack band Stretch
KB Squat Hold
Strength
Front Squat (2 x 2 @ 80% 1RM)
Warm-up sets:
50%
60%
70%
75%
Conditioning
Metcon (Time)
3 Rounds for TIME:
Run 300m
Front Rack Weighted Lunges 40/25 (Length of Mat)
Rx+
Run 400m
50/35 DB