May 25, 2019

DFC CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:

3 Strict Handstand Push-Ups*

6 Strict Pull-Ups*

9 Toes-to-Bar or 18 Knee Raises

12 Russian Kettlebell Swings 53/35#

15 Calories of Rowing

*Elevated or Assisted as Needed*

Comp Level:


KB 70/53#

All un-assisted and strict reps
Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.