DFC CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
Partner WOD:
Row 250m/Bike 500m each
40 PC & Jerk 95/55
Row 250m/Bike 500m each
35 PC & Jerk 115/75
Row 250m/Bike 500m each
30 PC & Jerk 135/85
then AMRAP:
20 Push-ups
30 Burpees
40 Air Squats
(Only 1 partner works at a time)
*TIME CAP 33 MINS*
*Score is total reps from AMRAP (each round has 90 reps).
Rx+ weights:
115/75
135/85
155/95
Clean and Jerk (For History ONLY!)
*Recommended to not go higher than your 70% max C&J in the Metcon.