DFC CrossFit – CrossFit
Connectivity
Barbell ankle stretch
Front Rack band stretch
Strength
Power Clean (12 min to work up in weight)
Start at 50% for 3 reps for warm-up
Conditioning
Metcon (3 Rounds for reps)
4 min AMRAP work, then 4 min rest:
Round 1
21 Box jump overs 24/20″
7 burpees
Max PC 95/65#
(REST 4 MIN)
Round 2
18 Box jump overs
6 burpees
Max PC 105/75#
(REST 4 MIN)
Round 3
15 Box jump overs
5 burpees
Max PC 115/85#
*Masters 50+ Rx
Box 20/16″
bars 65/45#, 75/55#, 85/65#
**Rx+
bars 115/85#, 135/95#, 155/105#
Score = total Power cleans in each round. You will have 3 scores!