DFC CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
A.
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
5 Strict Pull-Ups – Use band if needed
10 Push-Ups
15 Air Squats
Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .
B .
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
10 Dumbbell Squat Clean + Thrusters
10 Toes to Bar or 20 Hanging Knee raises
Rx+
UNassisted pull-ups/push-ups
DB 50/35# (Masters 40/25#)
T2B