DFC CrossFit – CrossFit
Conditioning
5 min REST between metcons
1: Metcon (AMRAP – Reps)
5 min AMRAP
*Buy-In: 100 ft walking lunges*
12 Power Cleans 75/55 (65/45)
4 Burpee Box Jump Overs
(All work done in 5 minutes – only lunge once then AMRAP of Power cleans & burpee box jump overs)
Rx+
* Buy-In: 100 ft walking lunges *
12 Power Cleans 115/85 (105/75)
4 Burpee Box Jump Overs 24/20
**Score = total reps AFTER buy in.
2: Metcon (AMRAP – Reps)
5 min AMRAP
*Buy-In: 100 ft walking lunges *
8 Power Cleans 95/65 (75/55)
4 Burpee Box Jump Overs
Rx+
*Buy-In: 100 ft walking lunges*
8 Power Cleans 135/95 (115/75)
4 Burpee Box Jump Overs 24/20
3: Metcon (AMRAP – Reps)
5 min AMRAP
*Buy-In: 100 ft walking lunges*
4 Power Cleans 115/75 (95/65)
4 Burpee Box Jump Overs
Rx+
*Buy-In: 100 ft walking lunges *
4 Power Cleans 155/105 (135/95)
4 Burpee Box Jump Overs 24/20