DFC CrossFit – CrossFit
Gymnastics
A: Bar Muscle-ups
B: Handstand Walk
C: L-Sit
Conditioning
Metcon (AMRAP – Reps)
Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Strict HSPU – Assisted if needed
Minute 3 – C2B Pull-ups
Minute 4 – 30-Second Support on Matador
Rx+
Ski Erg
Strict HSPU
BMU
Strict Dips