DFC CrossFit – CrossFit
Conditioning
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP for Quality:
A. 1 Rope climb as high as possible or 3 lay to stand pull ups
B. 10 Push ups – elevated if needed
C. 3 STRICT dips – use a box if needed
D. Bear crawl 50ft
Rx+
A. 1 seated Rope climb 10ft or 2 no jump rope climbs to 15ft
B. 5 HSPU
C. 2 BMU or 5 strict Dips on Matador
D. Handstand Walk 25ft
*Use today’s WOD to refine your skills, and don’t rush through everything just to get rounds. This is all skill/strength work!
Jacked Street
Jacked Street 1 (Weight)
5 Rounds
10 DB Hex Press
10 DB Hammer Curls
*add weight if possible each round.
