DFC CrossFit – CrossFit
Conditioning
Metcon (AMRAP – Rounds and Reps)
25 min AMRAP with a partner:
Run 100m each – carry medball of choice
2 Rope Climbs each – as high as possible
OVHD plate walking lunge 25ft each
20 Burpees – 10 each
20 Weighted sit-ups – 10 each
Rx+
Sandbag/Heavy medball run 200m
2 Rope Climbs to 15ft each or 1 Seated Climb to 10ft
OVHD plate 45/25#
Burpees over plate
Sit-up 45/25# plate
