DFC CrossFit – CrossFit
Conditioning
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP:
15-12-9
Kettlebell Swing 44/26# (35/18#)
Pistols – box/weight assisted
DB OVHD Squat Single Arm
*Rest 5 Minutes*
5 Min AMRAP:
15-12-9
Kettlebell Swing 53/35# (44/26#)
Pistols – box/weight assisted
DB OVHD squat Single Arm
Rx+
AMRAP 1:
KBS 53/35# (44/30#)
Alt Pistols
DB OVHD 40/25# (35/20#)
AMRAP 2:
KBS 62/44# (53/35#)
Alt Pistols
DB OVHD 45/30# (40/25#)