DFC CrossFit – CrossFit
Weightlifting
Power Clean (15 mins to build to 85% 1rm)
Conditioning
“Lean Green” (Time)
21-15-9 Reps:
Supermans
Power Cleans
*8 Minute Time Cap*
(Front wheels locked)
Rx –
Supermans 100/60#
Power Clean 115/65#
Intermediate –
Supermans 80/40#
Power Clean 65/45#
Scaled –
Supermans 60/40#
Power Clean 65/45#
Metcon (Time)
21-15-9 Reps:
DB Push Press
Power Clean
*8 Minute Time Cap*
Comp Level:
40/25# DB
115/75# Barbell