DFC CrossFit – CrossFit
Conditioning
Metcon (Time)
For TIME:
160 SU
40 Russian KBS
20 Push ups
10 Strict Ring Rows
800m Run
10 Strict Ring Rows
20 Push ups
40 Russian KBS
160 SU
Rx+
80 DU
40 Russian KBS 62/44# (MA 53/35#)
20 HSPU or 30 Push ups
5 BMU or 10 Ring Dips
800m Run
5 BMU or 10 Ring Dips
20 HSPU or 30 Push ups
40 RKBS
80 DU
Extra Credit Work
EMOM – 12 Min total – 3 stations & 1 min Rest each round