DFC CrossFit – CrossFit
Skill/Strength
E2MOM, for 18 mins (3 sets of each)
A1: Weighted Pull-ups (3 reps, work to a max weight)
A2: Pull-ups (Strict 3 reps, bands allowed)
B1: Handstand Balance (3 attempts each round max hold)
B2: Handstand Walk (3 attempts for max unbroken walk)
C: L-Sit (Max hold up to 60 seconds)
*If you break, continue to attempt another hold during 60 seconds.
Conditioning
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
3 Handstand Push-ups
6 Pistols (3 each leg)
9 T2B
Rx+
5 Handstand Push-ups
10 Pistols
15 C2B