DFC CrossFit – CrossFit
Connectivity
2 Rounds :45/:15
Peanut Touchdowns
Ankle/lunge mobility drill with band
10 Russian KBS (light)
Skill/Strength
Power Clean (5 x 3 @ 75% max, E2MOM)
Warm up sets:
50%
60%
70%
Conditioning
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
2 Rope Climbs 15ft
8 HPC 115/75
30 DU’s
Rx+
Legless Rope Climbs
HPC 135/95
50 DU’s