DFC CrossFit – CrossFit
Conditioning
Metcon (Time)
For TIME:
Run 400m
30 Wallballs 14/10# (12/8)
30 Box Jumps 24/20″ (20/16)
Run 400m
21 KBS 44/26# (35/18)
12 Pull-ups
Run 400m
30 Wallballs
30 Box Jumps
Rx+
WB 20/14# (14/10)
Box 27/24″ (24/20)
KB 53/35# (44/26)
Strength
Weighted Step-ups (5 sets x 4 reps, work to heavy)
4 reps each leg