DFC CrossFit – CrossFit
Connectivity
Banded Hamstring Stretch
Empty Bar Good Mornings
Strength
Deadlift (20 mins to heavy 3 reps)
*Take as many sets as needed, but when you lose form/positioning you’re done. Time Cap of 20 mins.
Conditioning
Metcon (Time)
15-12-9 reps for TIME:
Deadlift 1.25 BW Male/BW Female
Pull-ups
Push-ups
Rx+
1.5 BW M/1.25 BW F
*Score is your time, add your barbell weight in comments.