DFC CrossFit – CrossFit
Conditioning
Metcon (Time)
3 Rounds for TIME:
800m Run
15 Strict Pull-ups
30 Deadbugs*
Scale Run to 1,000m Row/1,600m Bike.
Rx+
1,200m Run
20 L Pull-ups
30 Hip extensions holding 25/10# plate
Accessory Work
Choose A or B
A: DB Walking Lunges (3 sets down & back mat)
*Work to heaviest set.
B: DB Weighted Walking Lunges (3 sets down & back mat)
Hold DBs in your front rack position.
*Work to heaviest set.