DFC CrossFit – CrossFit
Weightlifting
Power Clean (2 Clean Lift-offs + 1 Power Clean)
6 mins, E2MOM @ 60-70%
Clean (1 Clean Lift-off + 1 Clean )
6 mins, E2MOM @ 70-80%
Clean (Clean 1 rep)
6 mins, E2MOM @ 80-90%
Conditioning
Metcon (Time)
Five rounds for time of:
3 Power Cleans 95/65# (65/45#)
6 Front Squats
12 Alternating Front-Racked Reverse Lunges
Rx+
135/95# (115/75#)