DFC CrossFit – CrossFit
Weightlifting
Clean Complex 3 (E2MOM x 8 sets)
1 Hang Clean + 1 Squat Clean + 1 Jerk
Start @ 65% of Clean&Jerk and build to today’s heavy
Conditioning
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
12 Alternating Single-Arm Dumbbell Snatches 40/30# (35/20#)
9 Burpee Box Jump-Overs
6 C2B Pull-ups or 12 Jumping C2B
Rx+
50/35# (40/30#)
Box 24/20″
BMU