DFC CrossFit – CrossFit
Conditioning
Metcon (Time)
For TIME:
*Cash-in with 1,000m Row/2,500m Bike
then 21-15-9 reps
-Thrusters 75/55# (45/35#)
-Pull-ups/double rep jumping pull-ups or banded pull-ups
*Cash-out with 800m Run
Rx+
800m Run
Bar 95/65# (75/55#)
Pull-ups
800m Run
Accessory Work
Bulgarian Split Squat (2 x 20)
Lunge with back foot elevated on low step
(Don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)
*Rest 60 seconds between legs*