DFC CrossFit – CrossFit
*JOIN US SATURDAY 8AM-12PM FOR THE 2018 SPIDER GAMES!!
Gymnastics
Every minute, on the minute, for 12 minutes (3 sets) of:
Min 1 – Wall-Facing Handstand Marching/hold
Min 2 – Rope Climb x 1 rep
Min 3 – Ring Pull-Ups (with False Grip)
Min 4 – Ring Dips
1: Wall Facing Handstand Hold
2: Rope Climb
3: Ring Pull-ups
4: Ring Dips
Conditioning
Metcon (AMRAP – Reps)
3 min work/3 min Rest (4 Rounds):
Row 250/200m
Max reps HSPU – Assisted box/bench
Rx+
300/250m Row
HSPU – Strict reps count as double!