DFC CrossFit – CrossFit
Connectivity
3 Rounds :45/:15
Banded Squat Hold
Bent Over Calf Stretch on meter box
Tissue Prep shins R & L
Strength
Back Squat (6 x 2 @ 75% 1RM, E2.5MOM)
Warm-up sets:
50% x 6
60% x 4
70% x 2
Conditioning
Metcon (AMRAP – Reps)
10 min EMOM
Min 1: Max Overhead Squats @ 50% of 1RM
Min 2: 5 Pull-ups
Rx+
OS 95/65
Strict pull-ups
*Scale squats to Goblet if you do not have overhead mobility.