DFC CrossFit – CrossFit
Challenge
8 min to find 1 rep max
Max Squat Clean + Front Squat
Find a 1 rep max clean followed by a front squat before dropping the bar.
Conditioning
7 min rest between WODs
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP with a partner:
800m Run/1000m Row
30 Shoulder to Overhead 95/65# (65/45)
30 Pull-ups (Jumping Pull-ups)
2k Bike
30 Deadlifts 155/105# (125/85)
*Divide the work as evenly as possible-this is a partner Chipper.
Rx+
S2O 115/80# (100/70)
C2B
Deadlift 185/125# (165/115)