DFC CrossFit – CrossFit
Conditioning
Metcon (Time)
Four rounds for time of:
400 Meter Run
6 Strict Pull-Ups *Assisted as Needed*
12 Dumbbell Shoulder to Overhead 40/25# (35/20#)
400 Meter Run
6 Dumbbell Hang Squat Cleans
12 Toes to Bar or 24 Knee Raises
Comp Level:
400 Meter Run
6 Strict Pull-Ups – in a *PERFECT TIGHT BODY*
12 DB Shoulder to Overhead 50/35#
400 Meter Run
6 DB Hang Squat Cleans
12 Toes to Bar – *TOES MUST TOUCH BAR EACH REP*