DFC CrossFit – CrossFit
Conditioning
Metcon (3 Rounds for reps)
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 400/300m Row or 800/700m Bike
Station 2 – 20 Push-ups
Station 3 – 400 Meter Run
Station 4 – 20 Toes to Bar/30 Hanging Knee Raises
Station 5 – 10 DB Bent Over Rows 35/20# (20/15#)
Rx+
Rx Push-ups
30 T2B
DB 40/25# (35/20#)