DFC CrossFit – CrossFit
Conditioning
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP with a partner:
50/35 Cal Bike (40/25 Cal)
50 Burpees
50 Walking Lunges
50 KBS 44/26# (35/18#)
(Masters)
*Only 1 partner works at a time, work as a team to chip away at each section before moving forward.
Masters Rx+
WOD as Rx
S.A. OVHD walking lunges w/ KB
Rx+
KBS 53/35#
S.A. OVHD walking lunges w/ KB
Extra Credit Work
Front Squat (4 x 4 @ 70% )
Take 2-3 sets to warm-up to 70% for your 4 working sets