DFC CrossFit – CrossFit
Challenge
Metcon (Time)
2018 Lift-Off
Partner or Team Challenge
Only one partner works at a time
Lift 2018 lbs for Time*
Dumbbells or Barbell
Deadlift
Rx+
Ground to Overhead
*Use heavy weights for fewer reps.
Shoot for no more than 25 total lifts
Conditioning
Metcon (AMRAP – Rounds and Reps)
4 x 4 min AMRAPs
1 Deadlift 125/85
1 Power Clean*
20 Russian KBS 62/44
18 K2E
Masters Rx
95/65
53/35
Hanging Knees
Rx+
145/105
70/53
Complete as many rounds as possible (AMRAP) in 4 minutes, then rest 1 minute. Use the same bar for Deadlifts and Power Cleans. Start each 4-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.