DFC CrossFit – CrossFit
Connectivity
2 Rounds :45/:15
Peanut Touchdowns
KB windmill R
KB windmill L
Strength
Incline DB Bench Press (5 x 5)
DB Overhead Tricep Extension (5 x 5)
DB Deadlift (5 x 5)
Conditioning
Metcon (Calories)
17min EMOM:
Min 1: Bike/Row Max Cals (stop at :45)
Min 2: Sled DRAG 25m @ BW
Min 3: REST
Min 4: Bike/Row Max Cals (stop at :45)
Min 5: Sled PUSH 25m @ BW
REPEAT!!
**Record max calories as total**
*Rx+ SLED @ 1.5 BW*
