DFC CrossFit – CrossFit
Conditioning
Metcon (3 Rounds for reps)
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 20/15 Calories of Assault Bike
Station 2 – 30 Wall Balls
Station 3 – 30 Alternating Dumbbell Snatches
Station 4 – 20 Burpee Box Jump-Overs
Station 5 – 30 Seconds of Side Plank (each side)
Comp Level:
Bike Cals 30/20
WB 20/14#
DB 50/35#
Box 24/20″
*These numbers are target reps for each station. Record your total reps during all 3 rounds of each station. Ex: Round 1 score = 20 bike cals + 30 WBs + 30 Snatches + 20 BBJO + 60 Seconds hold… Total of 160 reps.