DFC CrossFit – CrossFit
Conditioning
Metcon (Time)
4 Rounds for TIME:
400m Run/400m Row/1k Bike
6 Burpee pull-ups/10 Burpee jump & touch Rig
80 Single Unders/40 DUs
Rx+
400m Run
3 Bar MU (6 C2B Pull-ups)
40 DUs
Strength
Take 5 supersets to find a heavy 4 reps.