May 17, 2018

DFC CrossFit – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

1 Rope climb

10 V-ups

2 Rope climbs

50 ft Farmers carry AHAP

Rx+

1 Legless rope climb 15ft

10 V-ups

2 Rope climbs 15ft

50ft Farmers carry AHAP (min 75% bodyweight)

Extra Credit Work

These will be an option tomorrow as well.

Front Squat (5 x 3 @ 70% )