May 9, 2019

DFC CrossFit – CrossFit

Gymnastics

10 minutes to work on you GOAT.

Conditioning

Metcon (4 Rounds for time)

E7MOM – 4 Sets for TIME:

250m Row/200m Run/500m Bike

50 Double-Unders or 100 SU

50 Air Squats

25 Push-Ups – *Elevate as Needed*

Comp Level:

DU

Full Range Reps with no Assistance
Make your goal to have close to 3 minutes of rest each round. Example:

Run/Row/Bike – 1 min or less

Jump rope – 1 min or less

Air Squats – 1 min or less

Push-ups – 1 min or less