May 22, 2018

DFC CrossFit – CrossFit

Conditioning

Metcon (1 Rounds for time)

Every 4 mins x 4 rounds:

30 Air Squats

200m Run

10 Burpees (jump & touch rig)

Rx+

15 Alt Pistols

300m Run

10 Burpees (jump & touch rig)
*Score is your average time from each Round.

Strength

DB Bench Press (Work to heavy 4 reps)