DFC CrossFit – CrossFit
Conditioning
5 min rest between WODs.
A: Lift Up Luke (AMRAP – Rounds and Reps)
5-Minute AMRAP:
4 Power Cleans, 155# / 105#
24 Double Unders
10 Pull-ups
To learn more about Lift Up Luke click here
B: Metcon (AMRAP – Rounds and Reps)
23 min AMRAP with a partner:
400m run
20 DB Hang Power Snatches 40/25#
10 Slamballs 30/20#
*Divide the rounds evenly: ex- partner A runs 200m then partner B runs 200m, A does 10 snatches then B does 10 snatches, etc. Work must be completed in order each round. Only 1 partner works at a time.
Rx+
Run 400m, carry 14/10# WB
20 DB Hang Power Snatches 50/35#
10 Slamballs AHAP* (at least 40/30#)