DFC CrossFit – CrossFit
Conditioning
Metcon (Time)
For TIME:
3 Rope climbs 15ft
75 Russian KBS 44/26#
25 Bench Dips with legs elevated
3 Rope climbs 15ft
25 Single Arm OVHD squats 35/20#
75 Sit-ups
3 Rope climbs 15ft
*If you are scaling the rope climb, try and complete 6 “floor to stand” rope pulls each round.
*To RX the WOD you must complete the reps in order as written AND under the time cap. If you are modifying the WOD, start at any movement and break the reps up into rounds.
**TIME CAP 30 min**
Rx+
4 Rope climbs 15ft
75 Russian KBS 53/35#
25 Dips
4 Rope climbs 15ft
50 Single Arm OVHD squats 50/30#
50 GHD sit-ups
4 Rope climbs 15ft
Extra Credit Work
Jacked Street 1 (Weight)
5 Rounds
10 DB Hex Press
10 DB Hammer Curls
*add weight if possible each round.