DFC CrossFit – CrossFit
Conditioning
Metcon (AMRAP – Reps)
Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 200 Meter Run
Station 2 – 25 Wall Balls 14/10#
Station 3 – 200 Meter Run
Station 4 – 20 Pull-Ups or 30 Jumping Pull-Ups
Station 5 – 10 Burpee Box Jump-Overs 24″/20″ (20/16″)
Comp Level:
Station 1 – 400 Meter Run
Station 2 – 25 Wall Balls 20/14#
Station 3 – 400 Meter Run
Station 4 – 25 Pull-Ups
Station 5 – 15 Burpee Box Jump-Overs 24″/20″
Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.
*Score Total Reps*