DFC CrossFit – CrossFit
Skill/Strength
Deadlift + HPC + Push Jerk (10 min build to challenging complex)
Without dropping the bar complete the following complex: 1 deadlift, 1 hang power clean + 1 push jerk
Conditioning
Metcon (3 Rounds for reps)
4min Running clock – then 4 min Rest
Part 1
3 Rounds of:
12 Deadlifts
9 HPC @ 50%
6 Push Jerks
*Max SPRINTS in time remaining*
Part 2
3 Rounds of:
12 Deadlifts
9 HPC @ 60%
6 Push Jerks
*Max Burpees in the time remaining*
Part 3
3 Rounds of:
12 Deadlifts
9 HPC @ 70%
6 Push Jerks
*Max SPRINTS in the time remaining*