DFC CrossFit – CrossFit
Strength
Power Clean (18 min to 1RM for today)
Conditioning
Metcon (Time)
For time:
30 Cals Assault Bike
30 Burpees
30 Wall Ball Shots 20/14# (14/10#)
30 Kettlebell Swings 53/35# (44/26#)
30 SA Dumbbell Push Press 40/25# (35/20#)
30 Pull-Ups or 45 Jumping Pull-ups
Rx+
KB 70/53# (62/44#)
DB 60/40# (50/35#)
Pull-ups