DFC CrossFit – CrossFit
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Metcon (AMRAP – Rounds and Reps)
25 min AMRAP with a team of 3:
120/90 Cals Bike (M/F teams 105 cals)
90 Pull-ups
75 Cleans @ 65/45#
60 Cleans @ 75/55#
45 Cleans @ 95/65#
Masters Rx
108/81 cals bike
150 Jumping pull-ups
bar 45/35#
bar 55/45#
bar 75/55#
Rx+
150/120 cals bike
120 Pull-ups
bar 95/65#
bar 105/75#
bar 115/85#
*Work must be 1 partner at a time. 2 bars per team allowed.
**All rep totals can be divided by 3 evenly. Only do as many reps as you can keep a sprint pace, and then let the next partner work.
(A female team doing the Rx reps would divide out per person to: 30 cals bike, 30 pull-ups, 25 cleans light, 20 cleans medium, 15 cleans heavy)
Challenge
Clean (10 min to heavy single)
After the WOD, take 10 min to find a heavy single of the day.