DFC CrossFit – CrossFit
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Weightlifting
Power Clean (2 reps E2MOM for 10 sets)
Start around 65% and build to heavy 2 for the day.
Conditioning
Metcon (Time)
1000m Row/Ski, 2k Bike, 800m Run
30 Alternating Single-Arm DB Snatches 40/25# (35/20#)
50′ Left Arm Overhead DB Walking Lunges
50′ Right Arm Overhead DB Walking Lunges
Rx+
50/35# (45/30#)