DFC CrossFit – CrossFit
Skill/Strength
Power Clean (4 sets x 3 reps)
Set 1 @ 50%
Set 2 @ 60%
Set 3 @ 70%
Set 4 @ 80%
Conditioning
Metcon (Time)
3 Rounds for TIME:
20 Pistols holding 40/25# DB (Alternating)
30 Alt Medball to Toe
Rx+
45/30# DB
GHD sit-up