DFC CrossFit – CrossFit
Metcon (AMRAP – Reps)
With a running clock, perform as many repetitions as possible (AMRAP) of each section, during the time allotted. Score is total number of repetitions (1 calorie on the rower = 1 rep).
For Max Reps in 31 minutes
0:00-5:00
Max Burpee Box Jump-Overs
Rest 5 minutes
10:00-14:00
Max 10 meter Shuttle Runs
Rest 4 minutes
18:00-21:00
Max DB Weighted Lunges
Rest 3 minutes
24:00-26:00
Max Wall Ball Shots
Rest 2 minutes
28:00-29:00
Jumping Pull-ups/Ring Rows
RX+
BBJO – 24/20
DB W Lunges – 45/30 or higher
HSPUs sub for WBs
Pull-ups