DFC CrossFit – CrossFit
Gymnastics
E2MOM x 3 Stations x 3 Rounds = 18 min total
1: Weighted Pull-ups (Work to heavy 3 reps)
2: Handstand Walk (Work to longest un-broken walk)
*Score reps as feet*
3: L-Sit (Work to longest hold)
*Score reps as seconds*
Conditioning
Metcon (5 Rounds for reps)
Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Single-Unders
Rest 30 seconds
30 seconds of Assault Bike
Rest 30 seconds
Rx+
Double Unders