DFC CrossFit – CrossFit
Conditioning
Metcon (Time)
For Time:
50 Russian Kettlebell Swings AHAP
*1 Rope Climb AHAP
40 DB Walking Lunges AHAP
*1 Rope Climb AHAP
30 T2B or 45 Hanging knees
*1 Rope Climb AHAP
20 DB Thrusters
*1 Rope Climb AHAP
10 Wall Walk to Handstands
*1 Rope Climb AHAP
20 DB Thrusters
*1 Rope Climb AHAP
30 T2B or 45 Hanging knees
*1 Rope Climb AHAP
40 DB Walking Lunges AHAP
*1 Rope Climb AHAP
50 Russian Kettlebell Swings AHAP
*1 Rope Climb AHAP
Rx+
KBS Men 62-70# Women 44-53#
DB 50/35# (40/30#)
SA Overhead Walking Lunges
T2B
20 HSPU
Legless Rope Climbs 15/12′
*Every 5 minutes must do 20 Burpees*
*Time cap TBA*