DFC CrossFit – CrossFit
Skill/Strength
Hang Clean (E2MOM x 8 sets building in weight)
Start at around 65% 1rm and build in 5-10# each set.
Conditioning
Metcon (Time)
For TIME:
Run 1200m / Row 900m / Bike 2500m
15 Hang Cleans @ 75% 1rm
15 Alt Pistols assisted as needed – box/weight
Rx+
*Alt Pistols unassisted