DFC CrossFit – CrossFit
Weightlifting
Clean Complex 2 (5 sets to heaviest complex)
1 High Hang PC, 1 Hang PC, 1 Squat Clean
(Cannot drop the bar between lifts)
*Warm-up at 50% THEN 5 sets to heaviest complex.
Conditioning
Metcon (Time)
21-15-9 reps for TIME:
Squat Clean 95/65
Box Jump 24/20
Rx+
135/85
30/24 Box