DFC CrossFit – CrossFit
Connectivity
3 Rounds :45/:15
Front Rack Stretch w/ Band
KB Squat hold
Strength
Front Squat (3 x 5 @ 80%, 30X1 Tempo)
Challenge
Metcon (3 Rounds for time)
3 Rounds:
10 Ball Slams 30/20
20 DUs
30 KBS 53/35
*Rest equal to round.
Rx+
Ball 50/40
KB 62/44
30 DUs