DFC CrossFit – CrossFit
Plyo
Max Height Box Jump (Distance)
Max Height Box Jump
5 attempts to max height.
Conditioning
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
10 box jumps, 24/20″
15 single-arm overhead squats, 30/20# DB
20 medball atomic sit-ups 14/10#
*Masters Rx:
20/16″Box
25/15# DB
14/10# WB
**Rx+:
30/24″ Box
35/25# DB
20/14# WB