DFC CrossFit – CrossFit
Gymnastics
E3MOM, 18 min total: 3 Stations – Pick the variation that challenges you. Take at least 1 min to rest before the next station.
A: Rope Climb
B1: Handstand Balance
B2: Handstand Walk
C1: Muscle-up Transitions
C2: Bar Muscle-ups
C3: Muscle-ups
Conditioning
Metcon (Time)
3 Rounds for Time:
800m Run/650m Row/2km Bike
15 DB Push Press
15 DB Thrusters
(Pick the load that challenges you to break up the reps into sets of 5-10)
Rx+
800m Run
15 DB Push Press 40/30#(MA 35/25#) OR 15 HSPU
15 DB Thrusters – same DB