DFC CrossFit – CrossFit
Accessory Work
A: Deadlift (Rest 20 seconds then MAX HSPU)
Set 1: 15 reps
Set 2: 10 reps
Set 3: 5 reps
B: Handstand Push-ups (60 seconds of HSPU)
Record your best set. Rest 2 minutes before next Deadlift
Conditioning
“Lean Green” (Time)
21-15-9 Reps:
Supermans
Power Cleans
*8 Minute Time Cap*
(Front wheels locked)
Metcon (AMRAP – Reps)
2 min AMRAP:
10 Power Cleans 95/65# (75/55#)
10 Push Press
Comp Level:
115/75#
*Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
**Pick up each set where you left off from the previous set.