DFC CrossFit – CrossFit
ANNOUNCEMENT: NO SATURDAY WODS. DFC will be hosting the X’s & Y’s Competition from 9am-2pm. Come out and support your fellow athletes!
Conditioning
Metcon (AMRAP – Rounds and Reps)
30 min AMRAP with a partner:
250/200m Row
100 SU’s
500/400m Bike
100 SU’s
30 Burpees
100 SU
Sled Push down & Push back @ average BW or partner rides sled
*Only 1 partner works at a time*
Rx+
50 DU’s each round
Accessory Work
Pull-up Hold (3 attempts to longest hold)
*seconds = reps to score