DFC CrossFit – CrossFit
Weightlifting
Power Clean (2 Clean Lift Offs + 1 Power Clean)
Every 2.5 min for 8 sets (20 min total)
Start at 50% and build in load each set.
Conditioning
Metcon (Time)
Five rounds for time of:
20 Kettlebell Swings 44/26#
10 Burpee Box Jump-Overs
Rx+
KB 62/44# (53/35#)
Box 24/20″