DFC CrossFit – CrossFit
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Connectivity
3 Rounds of:
Peanut Touchdowns x 10
KB Windmill x 2 per arm
EB Press x 8
Strength
Shoulder Press (Work to heavy 3 reps)
Start at 50% for warm-up. Jump to 60-65% for next set, then make small jumps to find 3 rep max for today.
Conditioning
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
12 Pull-Ups
12 S2O (95/65 lbs)
20 Double-Unders
Rx+
C2B
115/75
30 DUs