DFC CrossFit – CrossFit
Metcon (Time)
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk
Rx 75/55# (45/35#) Run 200m
Rx+ 95/65# (75/55#) Run 400m
The weight cannot touch the floor at any point during the workout. Each partner does as many complexes they can before needing to drop the bar. The partner who hands the bar off must immediately run 200 meters before he or she may receive the weight back from his or her partner.
Metcon (Time)
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk
Rx 75/55# (45/35#) Run 200m
Rx+ 95/65# (75/55#) Run 400m
The weight cannot touch the floor at any point during the workout. Each partner does as many complexes they can before needing to drop the bar. The partner who hands the bar off must immediately run 200 meters before he or she may receive the weight back from his or her partner.
Metcon (Time)
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk
Rx 75/55# (45/35#) Run 200m
Rx+ 95/65# (75/55#) Run 400m
The weight cannot touch the floor at any point during the workout. Each partner does as many complexes they can before needing to drop the bar. The partner who hands the bar off must immediately run 200 meters before he or she may receive the weight back from his or her partner.