DFC CrossFit – CrossFit
Conditioning
Metcon (AMRAP – Reps)
Complete 6 Rounds EMOM:
Min 1: Max T2B (in 30 seconds)
Min 2: *up to 30 second L-sit* (30 sec rest)
Min 3: DL @ 50% max (30 sec rest)
Min 4: AHAP DB S2O (30 sec rest)
(7 rounds total of all 4 movements)
* Masters 50+ Rx *
Hanging knee raises
H-sit
DL @ 50%
AHAP DB S2O
**Rx+**
Strict T2B
Ring L-sit hold 30 sec
DL @ 50%
DB 50/35# or more
*Score is average of total reps divided by 4. So ex:
50 T2B
75 seconds L-sit hold
50 Deadlifts
25 S2O
200/4 = final score of 50 reps