DFC CrossFit – CrossFit
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Connectivity
Banded GM
Straight Leg Raises
Hamstring rolling on box
Strength
Deadlift (5 x 4, work to 4rm)
Start at 60% for WU and then take 5 sets to find today’s 4rm.
(For an extra challenge, make your goal to reach 85-88% of your 1rm)
Conditioning
Metcon (Time)
4 Rounds for TIME:
200m Run/Row
7 Deadlifts 185/125
(Scale DL to no more than 65% of 1RM-this should be fast)
Rx+
400m Run
DL 225/155
*Time Cap TBA*