March 18, 2019

DFC CrossFit – CrossFit

Weightlifting

Clean and Jerk (E2MOM, 1 rep for 8 sets)

Start around 65% and build to heavy single for today.

Conditioning

Metcon (Time)

For TIME:

Run/Row/Ski 800m or Bike 1600m

30 T2B or 45 Knee Raises

30 G2O @ 65% C&J

Comp Level:

Run 800m

40 T2B

30 G2O 135/95#