DFC CrossFit – CrossFit
Skill/Strength
Power Snatch (Work to challenging 3 reps)
Conditioning
Metcon (AMRAP – Rounds)
AMRAP 3 min:
10/7 Calorie Bike
12 Power Snatches 65/45#
(Rest 3:00)
AMRAP 3:
10/7 Calorie Bike
8 Power Snatches 75/55#
(Rest 3:00)
AMRAP 3:
10/7 Calorie Bike
4 Power Snatches 95/65#
(Only complete rounds count!)
*Masters Rx*
Bike 9/6
Bar 45/35, 50/40, 55/45#
**Rx+**
Bar 75/55, 95/65, 115/85#
These should be weights you can cycle fast and keep moving during the 3 min AMRAP.