DFC CrossFit – CrossFit
Challenge
Metcon (Weight)
Every 4 mins for 28 mins (7 sets):
Run 400m/Bike 800m
Muscle-up transition x 3
Power Clean x 3
Comp Level:
BMU
Score is total weight lifted in all 7 rounds of entire workout. Goal being to build up a little bit each round working to a heavy 3 reps at the end. Suggested start at your 50% max power clean and make your target 85-90%.