DFC CrossFit – CrossFit
TODAY IS THE FINAL DAY FOR ORDERS!!
Skill/Strength
Clean Complex 1 (Build to heavy complex )
1 hang power clean+1 hang clean+1 front squat
6 sets total to find heavy complex. Cannot drop the bar during complex.
Conditioning
Metcon (Time)
3 Rounds for TIME:
15 HPC 75/55#
15 Burpees over bar
Masters 50+ Rx
bar 65/45#
Rx+
bar 95/75#
*Burpees must be jump up and jump down with 2 feet take off and landing*