DFC CrossFit – CrossFit
Gymnastics
3 stations: rotate through 2 times
A1: Chin-ups (Max set)
Supinated grip pull-ups
A2: Ring Pull-ups (Max Set)
B1: Handstand Balance (Max hold )
B2: Handstand Walk (Max Distance (reps = feet))
C: L-Sit (Max hold)
Conditioning
Metcon (2 Rounds for time)
Two sets for times of:
25/20 Cals of Assault Bike
20 Burpee Box Jump-Overs 24/20″
Rest 5 minutes
Rx+
30/25 Cals
Box 30/24″ (24/20″)
Note your time after round 1 and start round 2 after 5 minutes rest.