DFC CrossFit – CrossFit
Connectivity
3 Rounds :30/:10
Box Hamstring stretch
Banded GM
Bird Dip Alt Legs
Strength
Deadlift (5 x 5, No higher than 80% )
Start at 50% then add each round.
Conditioning
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP:
20 DU’s
10 Power Snatches 75/55
3 min REST
5 min AMRAP:
5 Strict Pull-ups
10 BB Step-ups 75/55
Rx+
30 DU’s
115/75
5 Strict C2B