DFC CrossFit – CrossFit
Conditioning
Metcon (Time)
4 Rounds EACH – Partner WOD for TIME:
400m Run/400m Row/1000m Bike
200m Run with Medball 30/20#
Rx+
Entire WOD with Vest 20/14#
Medball 50/40#
Partner A does entire round, then Partner B does entire round. 4 rounds each = 8 rounds total. Score is when BOTH teammates are finished.
Extra Credit Work
This optional Strength work may also be done Saturday