DFC CrossFit – CrossFit
Connectivity
3 Rounds :30/:10
Empty Bar Strict Press (max 15 reps)
Turkish Sit-up R
Turkish Sit-up L
Peanut Touchdowns
Strength
Bench Press (Work to Heavy 3 reps)
Warm up 50% x 10 reps
60% x 5
70% x 5
75% x 5
80% x 3
85% x 3
90% x 3
Conditioning
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
7 Push-ups
9 Ring Rows
11 Russian KBS 53/35
Rx+
Ring Rows feet elevated
KBS 62/44