DFC CrossFit – CrossFit
Weightlifting
3-Position C&J Complex (20 mins to heavy complex)
A. High Hang Clean
B. Mid-Thigh Clean
C. Hang Clean
D. Push Jerk
Conditioning
Metcon (Time)
3 Rounds For Time:
10 Power Clean and Jerks 95/65# (75/55)
400 Meter Run/ 500m Row/1000m Bike
Rx+
Bar 135/95# (115/75)