DFC CrossFit – CrossFit
Conditioning
Metcon (1 Rounds for reps)
Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 200 Meter Run
Station 2 – 15 Wall Balls 14/10#
Station 3 – 200 Meter Run
Station 4 – 2 Rope Climbs AHAP
Station 5 – 10 Burpee Box Jump-Overs
Rx+
300m Runs
20 WBs 20/14# (Master 14/10#)
1 Seated Legless Requirement on Whiteboard 😉 + 1 Climb to White
15 BBJO Box 24/20″
If you complete ALL the reps in the 2 minute time frame you will earn 29 reps in each round. All 3 rounds you earn 87 reps total. (RX+ is 39 per round – 117 reps total. Goal is how long can you keep intensity while pacing to make all the reps.