DFC CrossFit – CrossFit
Connectivity
Foam Roll crunch to extension
Empty Bar GM x 10
Inch worm with 3 sec hold x 5
Strength
Deadlift (Work to Heavy 2 reps)
3 @ 60%
3 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%
2 @ 95%+
Conditioning
Metcon (Time)
For TIME:
10 Deadlifts 225/155#
20 Single-arm KB Press 35/18#
30 KB Snatches 35/18#
Rx+
DL 275/185#
KB 44/26