DFC CrossFit – CrossFit
Skill/Strength
Zots Press (Front Rack version, 3 sets x 3 reps)
Clean and Jerk (Power Clean + Jerk for today)
Building to heavy 2 reps for today in 12 mins.
Conditioning
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP ladder of:
3 Burpees Over the Barbell
3 Ground to Overhead @ 75% C&J Max
6 Burpees Over the Barbell
6 Ground to Overhead
9 Burpees Over the Barbell
9 Ground to Overhead
12 Burpees Over the Barbell
12 Ground to Overhead
and so on….
Rx+
155/105# (Ma 115/75#)