DFC CrossFit – CrossFit
Conditioning
Metcon (AMRAP – Reps)
Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 10/7 Calories of Assault Bike
Station 2 – 15 Burpee Box Jump-Overs
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges – 10 steps each arm 35/20# (25/15#)
Rx+
Box 24/20″
DB 50/35# (45/30#)