DFC CrossFit – CrossFit
A: Metcon (AMRAP – Rounds and Reps)
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans 105/75# (95/65#)
6 Burpee Box Jump-Overs 24″/20″
Comp Level:
135/95#
Rest 5 minutes before B
B: Metcon (AMRAP – Rounds and Reps)
In teams of three, complete as many rounds as possible in 15 minutes of:
6 Front Rack Alternating Lunges 105/75# (95/65#)
18 Kettlebell Swings 44/26# (35/18#)
Comp Level:
135/95# bar
53/35# KB
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.