DFC CrossFit – CrossFit
Conditioning
Metcon (AMRAP – Reps)
27 min WOD:
Min 0 – Min 10 – 1200m run/row / 2400m Bike
then MAX Ground 2 OVHD 115/75# (95/65#)
Min 10 – Min 13 = REST
Min 13 – Min 20 – 800m run/row / 1600m Bike
then MAX Power Snatch 95/65# (75/55#)
Min 20 – Min 23 = REST
Min 23 – Min 27 – 400m run/row / 800m Bike
then MAX OVHD Squat 75/55# (65/45#)
*Score is total reps completed after each required run. REST period is not optional.
Rx+ (Masters Rx+)
Run only
Ground to OVHD 135/95# (115/75#)
PS 115/75# (95/65#)
OVHD Squat 95/65# (75/55#)