DFC CrossFit – CrossFit
Conditioning
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
15 DB Hang Power Snatches 40/25#
30 Wallballs 14/10#
120 Single Unders
Masters Rx
35/20#
WB 12/8#
Masters Rx+
40/25#
WB 14/10
60 DUs
Rx+
50/35#
20/14#
60 DUs
Extra Credit Work
Gymnastics Goat
Personal skill challenge – Muscle-up progression, Handstand Walk, Pull-up, Cartwheel, Pistols, Dips, L-Support, etc.