DFC CrossFit – CrossFit
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Connectivity
Wall facing OVHD squats
PVC Pull-thrus
Peanut Touchdowns
Weightlifting
Snatch Balance (2-2-2)
Hang Snatch (2-2-2)
Conditioning
Metcon (Time)
3 Rounds for TIME:
10 Power Snatches 95/55#
20 Burpees over bar
Rx+
115/75#
Master’s Rx 50+
65/45#
Accessory Work
Hammer Curls (4 x 5, work to heavy)
With elbows to sides, raise both dumbbells until forearms are vertical and thumb faces shoulder. Lower to original position and repeat.