DFC CrossFit – CrossFit
Scrambling to sign-up for Spider Games… If you have a team, let Jess or Karen know!
Connectivity
Front Rack bench stretch
Cossack Squats
Tissue prep calves/shins
Strength
Front Squat (3-3-3-3-3, E3MOM)
50% WU
60%
70%
75%
80%
85%
Conditioning
Metcon (Time)
For TIME:
30 Pull-ups
25 Box Jumps 24/20
20 DB Deadlifts
15 DB Power Snatches
10 DB Power Cleans
5 DB Front Squat
DB = 40/25#
Rx+
40 Pull-ups
30 Box Jumps 24/20
25 Deadlifts 45/30#
20 Power Snatches
15 Power Cleans
5 FS