DFC CrossFit – CrossFit
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Conditioning
Metcon (AMRAP – Reps)
4 Rounds:
350/250m Row or 700/500m Bike
12 Push-ups
2 Rope Climbs 15’/12′
Masters Rx
12 Push-ups box elevated 12/16″
2 Rope Climbs 12/10′
Rx+
500/350m Row or 1000/700m Bike
9 HSPU
2 Rope Climbs 15′
***Score is total reps completed during 4 rounds for quality of:
1. push-ups
2. rope climb
Accessory Work
Pull, Dip, Push
3 Rounds for Quality:
5 Strict Pull-ups
10 Dips
15 Push-ups