DFC CrossFit – CrossFit
Skill/Strength
E3MOM for 18 min, rotate 3 stations
1: Rope Climb (Technique work, max 3 climbs)
*Work on legless if you have mastered regular climbs.
2: Handstand Balance (Work on max hold)
3: Hollow Rock Hold (3 attempts max hold)
Conditioning
Metcon (AMRAP – Reps)
Three sets, for max reps/calories of:
1 Minute of Rowing (for Max Calories)
1 Minute of Push-Ups
1 Minute of Strict Pull-Ups
Rest 2 minutes, then repeat.
Rx+
True Push-ups
Strict C2B