DFC CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
Loop Sprint
3 Front Squats AHAP
5 Burpees
7 Kettle Bell Swings AHAP
9 Pull-ups/ 15 Jumping Pull-ups
RX+
Front Squat 115/75 (95/65)
Lateral Burpees over Bar
66/44 (53/35)
Chest to Bar Pull-ups