DFC CrossFit – CrossFit
Conditioning
Metcon (Time)
With a partner
9-15-21 reps for TIME:
Synchronized Thrusters 65/45#
Synchronized Burpees over the bar
*In the Thruster, both partners must reach the bottom of the squat together or wait until you both reach the bottom together.
*The Burpees must be with both partners chests touching the floor together or wait for your partner to get there.
Rx+
95/65#
Strength
Deadlift (10-5-5-5)
Warm-up set @ 50% then move to reps working to heavy 5 for today. TIme Cap TBD.