DFC CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings
30 DB Shoulder to Overhead
20 Burpees
10 Strict Pull-Ups – Partner Assist/Bands
Rx+
KB 70/53# (62/44#)
DB 50/35# (40/30#)
Strict Pull-Ups
Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.