DFC CrossFit – CrossFit
Weightlifting
12 min total
Clean and Jerk (1-1-1-1-1-1)
Add weight with each successful lift. NOT looking for a max out!
Conditioning
Metcon (AMRAP – Reps)
4 Rounds – 16 min EMOM:
Min 1: 7 Alternating DB snatches 40/30#
Min 2: 7 Wallballs 14/10#
Min 3: 7 Power Cleans + 7 Push Jerks 75/55#
Min 4: Max kipping pull-ups
Masters Rx
Min 1: DB 35/20#
Min 2: WB 12/10#
Min 3: Bar 65/45#
Min 4: Max kipping pull-ups
(Masters Rx+ C2B)
Rx+
Min 1: DB 50/35#
Min 2: WB 20/14#
Min 3: Bar 95/65#
Min 4: Bar MU
*Score is total from each round of pull-ups added together.
( All reps must be completed in :50 or less for changeover time.)
** We will set this up so up to 4 people may start at different stations and share equipment.