DFC CrossFit – CrossFit
**Memorial Day we will have 2 WODs at 8 & 9:30am for “Murph.” The rest of classes are cancelled on Monday. Pool Party after!!
Connectivity
2 Rounds :45/:15
KB Squat Hold
KB GM on boxes
Front Rack stretch w/ Band
Strength
Front Squat (3 x 3 @ 75%, 30X1)
Warm-up sets:
50% x 3
60% x 3
70% x 3
Conditioning
Metcon (Time)
3 Rounds for TIME:
10 DB Power Cleans 40/25
20 DUs
Rx+
DB 50/35
30 DUs
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