DFC CrossFit – CrossFit
Conditioning
4 min Rest between metcons
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
400/300m Row
10 Strict Pull ups – bands allowed
10 Strict DB Press AHAP
Rx+
Same Row
10 strict pull ups
10 Strict HSPU
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
15/10 Bike Cals
20 Push-ups – elevate as needed
20 Wallballs
Rx+
Same Bike
20 HSPU
20 Wallballs 20/14# (Masters 14/10#)