DFC CrossFit – CrossFit
Connectivity
3 Rounds :45/:15
Peanut Touchdowns
KB Waiter Walk
Ring Rows with 5 sec hold
Strength
Bench Press (4-4-4-4-4)
Add weight each round. Work to heavy 4 reps.
Conditioning
Metcon (5 Rounds for time)
5 Rounds for TIME:
Row 250/200m M/F
10 DB Push Press 35/20
*Rest 1:1 ratio between rounds.*
Rx+
Bike 500/400m M/F
DB 45/30