DFC CrossFit – CrossFit
Metcon (AMRAP – Reps)
With a partner complete:
12min AMRAP
30 Wallballs 20/14
30 KBS 53/35
30 Shuttle Runs
*Only 1 partner works at a time*
(3 mins REST then…)
12min EMOM
Min 1, Partner 1- Max Cals Row/Bike
Min 1, Partner 2-Max DB Burpees to Power Clean 40/25
**Partners work at the same time, alternating movements every minute**
Rx+
KBS 62/44
DB 50/35
*Score is total reps completed throughout workout.