DFC CrossFit – CrossFit
Conditioning
Every 90 seconds rotate stations. 30 minutes total.
Metcon (AMRAP – Reps)
E1.5MOM x 5 Sets of 4 stations:
Station 1 – 40 Single-Unders + 10 Deadlifts 185/135# (135/95#)
Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing
Station 3 – MAX Burpee Box Jump-Overs
Station 4 – 200 Meter Run
*Score is total Burpee box jump overs.
Rx+
Station 1 – 20 Double-Unders + 10 Deadlifts 275/185# (205/145#)
Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing
Station 3 – MAX Burpee Box Jump-Overs 24/20″
Station 4 – 200 Meter Run
