DFC CrossFit – CrossFit
Weightlifting
Choose A or B depending on squat mobility. Working to a heavy single over sets.
A: Hang Snatch (E2MOM x 7 sets x 1 rep)
B: Hang Power Snatch (E2MOM x 7 sets x 1 rep)
Conditioning
Metcon (Time)
4 Rounds for TIME:
400m Run/350m Row/1000m Bike
10 DB OVHD Squats
Rx+
400m Run
15 DB OVHD Squats 40/30# (35/25#)