DFC CrossFit – CrossFit
Conditioning
Metcon (AMRAP – Reps)
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 400/300 Meter Row
Station 2 – 20 Push-ups – *Elevated if needed*
Station 3 – 30/20 Calories of Assault Bike
Station 4 – 30 Hanging Knees/15 T2B
Station 5 – 10 Renegade Rows 40/25# (35/20#)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
Rx+
15 Ring Dips
20 T2B
DB 50/35# (45/30#)
Score TOTAL reps after all rounds. Each station has a goal # of reps to complete.