DFC CrossFit – CrossFit
Warm-up
Sprints
Pick Options A, B or C for today’s conditioning.
A: Metcon (Time)
10 Rounds for TIME:
Run 200m
(Rest 1.5 min between rounds)
*Record your fastest time.
B: Metcon (Time)
10 Rounds for TIME:
Row 250m
(Rest 1.5 min between rounds)
*Record your fastest time.
C: Metcon (Time)
10 Rounds forTIME:
Bike 500m
(Rest 1.5 min between rounds)
*Record your fastest time
Accessory Work
Weighted Step-ups (4 sets x 6 reps per side)
*Back rack BB*
Work to heavy set of 6.