DFC CrossFit – CrossFit
Skill Primer
2 Rounds with Empty Bar:
5 Deadlifts
5 Dips to power position
5 Dips to Shrugs
5 PC from Power position
5 Press
5 Front Squats
Strength
Today we are working to heavy singles in 2 different lifts. Check your 1rm history for each lift to base your goals for today. You will only have 12 mins per lift to find each heavy single.
Hang Power Clean (1-1-1-1-1 (12 mins))
*Start at 50% to WU then add weight.
Hang Clean (1-1-1-1-1 (12 mins))
*Start at 50% then add weight.
Conditioning
Metcon (Time)
For TIME:
Cals on Bike 20/15
Sled Drag down & push back @ BW
Rx+
BW 1.25