DFC CrossFit – CrossFit
Weightlifting
High-Hang Clean (E2MOM 2 reps, for 12 minutes)
Sets 1-2: 65% of 1-RM Clean
Sets 3-4: 70% of 1-RM Clean
Sets 5-6: 75% of 1-RM Clean
Clean Pull (E2MOM, for 6 minutes)
2 reps @ 90% of 1-RM Clean
Conditioning
Metcon (Time)
3 Rounds for TIME:
Assault Bike x 17/12 cals
Ground-to-Overhead x 5 reps 115/75# (95/65#)
Ring Push-ups x 6/4 reps
Rx+
Assault Bike x 20/15 calories
Ground-to-Overhead x 5 reps 155/115# (135/95#)
Dips x 6/4 or Ring Dips x 4/2 reps