DFC CrossFit – CrossFit
Connectivity
KB Windmill 5 per side
Peanut Touchdown
Strength
Shoulder Press (E2MOM 2 reps, 8 sets total)
*Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+
(Keep adding weight if successful at more than one set of 85%.)
Conditioning
Metcon (AMRAP – Reps)
Every minute, on the minute, for 16 minutes:
Minute 1 – Russian Kettlebell Swings x 15 reps (53/35)
Minute 2 – S2O x 15 reps
(95/55)
Minute 3 – Double-Unders Max reps (Scale to Max Single-Unders)
Minute 4 – REST
Rx+
American KBS 62/44
PP 115/65
*Score is total Max reps*