DFC CrossFit – CrossFit
Conditioning
Metcon (AMRAP – Reps)
AMRAP 3:
18 Box Jumps
18 Overhead Squats 55/35 (35/25)
Max Burpees
rest 3 minutes
AMRAP 3:
15 Box Jumps
15 Overhead Squats 65/45 (55/35)
Max Burpees
rest 3 minutes
AMRAP 3:
12 Box Jumps
12 Overhead Squats 75/55 (65/45)
Max Burpees
rest 3 minutes
AMRAP 3:
9 Box Jumps
9 Overhead Squats 95/65 (75/55)
Max Burpees
(Score is total burpees in all 4 AMRAPS)
Rx+
Box 24/20″
Bars:
75/55
95/65
115/75
135/85
(Masters same as Regular Rx weights with 24/20 Box)