DFC CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
Partner WOD:
8 min AMRAP
– 50 Push-ups
– 50 KBS 53/35 (62/44)
– 50 Ring Rows (Feet Elevated on box)
*2 min Rest*
8 min AMRAP
– 50 Pull-ups
– 50 Medball cleans 20/14
– 50 Cal Row (Bike Rx+)
*2 min Rest*
8 min AMRAP
– 50 Alt DB Snatch 45/30
– 50 Burpees
– 50 Wallballs 20/14
*Attack each 8 min round as a chipper or break it up in sets.
**Only rule is 1 partner works at a time.
