DFC CrossFit – CrossFit
Conditioning
Metcon (AMRAP – Reps)
“Tabata that Trunk”
Complete 32 intervals of 20 seconds work followed by 10 seconds rest. First 8 intervals are Push-ups, second 8 are Walking Lunges, third 8 are Ab-mat sit-ups, and forth 8 intervals are Air squats.
*There is no rest between movements.*
*Score is total reps from all 32 intervals.
Challenge
Rest 5 min after WOD and grab a buddy to attack this competion-style AMRAP. *This is extra credit.*
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP with partner:
*Buy In: 50 Rep of each snatch (men) and power clean (women). Athlete A does 5 reps, followed by athlete B. 1 Barbell per team – Men Snatch, Women Power Clean; (10 rounds then move on to the WOD) Rx 75#/Rx+ 95#
AMRAP: Male – 5 thrusters, Female – 5 deadifts, male – 5 pull-ups, female – 5 pull-ups. 20 reps per round. (Rx+ C2B)
*Teams may also be female/female or male/male. Same bar weight applies & only 1 bar per team. Score is total rounds and reps from 2nd portion of the WOD.