DFC CrossFit – CrossFit
Skill Primer
Hang Power Clean (15 min work to heavy single)
*Focus on form and bar path. Not looking for 1 rep max! Work to a challenging 1 rep for today.
Conditioning
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
15 Hang power cleans 95/65# (65/45#)
30/21 Cal Bike
15 Pull-ups (30 jumping pull-ups)
30 DU/90 SU
(Masters Rx 50+)
Rx+
HPC 115/85#
C2B
60 DUS