DFC CrossFit – CrossFit
Gymnastics
E3MOM for 18 min
1: Rope Climb (3 min station working on skill)
2A: Handstand Balance (Reps = total time held)
2B: Handstand Walk (Reps = total feet traveled unbroken)
3A: Pull-ups (Reps = total unbroken reps)
3B: Bar Muscle-ups (Reps = total unbroken reps)
Conditioning
Metcon (AMRAP – Reps)
Max reps at each station:
Min 0-2 – Row distance
Min 2-4 – KBS
Min 4-6 – Bike distance
Min 6-8 – Ab mat sit -up
Rx+
KB 53/35 (Masters 44/26)
Tuck-ups