DFC CrossFit – CrossFit
Strength
18 min total
Power Clean (5-3-1-1-1-3-5)
*Working up to a heavy single of the day then trying to lift better on your 3rep & 5rep than the 1st time around.
Conditioning
Metcon (Time)
With a partner complete:
500m Row
20 Power Cleans 115/85#
1000m Bike
10 Power Cleans 135/95#
*Only 1 partner works at a time*
Rx+
750m Row
20 PC 155/105#
1400m Bike
10 PC 175/115#