DFC CrossFit – CrossFit
Conditioning
Metcon (Time)
For TIME:
Run 1200m
Row 1000m
Run 1200m
*Time Cap 30 min*
*Bike 2 miles for Run scale or Run/Walk as far as possible in 10 mins then begin Row.
Rx+
Run 1 mile
Row 1200m
Run 1 mile
Accessory Work
Bench Press (5 x 5, Work to heavy 5 reps)
*Starting with 50% for warm-up.