DFC CrossFit – CrossFit
Conditioning
Metcon (Time)
For TIME:
30 Burpee Jump touch Rig*
800m Run
50ft DB OVHD Single Arm Walking lunges 40/25# (30/20)
800m Run
5 Rope Climbs 15/12′
(Partition the reps & run as needed to get the work done)
Rx+
30 Burpee Pull-ups
800m Run
50ft DB OVHD S.A. Walking Lunges 50/35 (45/30)
800m Run
5 Rope Climbs 15′
(Work must be done in order as written)