DFC CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
5 Strict Pull-Ups (Partner A)
10 Push-Ups (Partner A)
15 Air Squats (Partner A)
5 Strict Pull-Ups (Partner B)
10 Push-Ups (Partner B)
15 Air Squats (Partner B)
5 Strict Pull-Ups (Partner A)
10 Push-Ups (Partner A)
15 Air Squats (Partner A)
5 Strict Pull-Ups (Partner B)
10 Push-Ups (Partner B)
15 Air Squats (Partner B)
400 Meter Run (Together)
Rx
Bands/Assisted Pull-ups
Elevated Push-ups
Rx+
Un-assisted reps
Full Range of Movements!