DFC CrossFit – CrossFit
Strength
Deficit Deadlift (4 sets x 5 reps (20 mins total))
Stand on 45lb plate
*Open your hands and reset your grip for each rep. Start at your 50% and add weight each set.
Conditioning
Metcon (Time)
For time:
1000m Row, 800m Run, 700m Ski, 2k Bike
30 Power Cleans 115/75# (95/65#)
15 Pull-ups or 30 Jumping Pull-ups
Rx+
30 Power Cleans 135/95# (105/75#)
10 Bar Muscle-Ups (20 C2B)