DFC CrossFit – CrossFit
Conditioning
Metcon (4 Rounds for reps)
4 min work/4 min rest
1st round:
18 Burpee Box Jumps 24/20″
MAX OVHD Walking Lunges Single Arm 30/20#
2nd round:
15 BBox Jumps
MAX OVHD Walking Lunges 35/25#
3rd round:
12 BBox Jumps
MAX OVHD Walking Lunges 40/30#
4th round:
9 BBox Jumps
MAX OVHD Walking Lunges 45/35#
Master’s Rx 50+
Box 20/16″
DBs: 20/15, 25/20, 30/25, 35/30#
Rx+
Box 30/24″
DB 40/25, 45/30, 50/35, 55/40#
**Score each round MAX OVHD lunge reps**