DFC CrossFit – CrossFit
Metcon
Metcon (Weight)
Every 90 secs – 8 Rounds
Increase weight each round
3 Power Cleans
6 Box Jumps 24/30 (20/16)
Record highest weight
RX+ – 30/24 (24/20)
Metcon (Time)
2400m Run/Row/Bike x 2 with teams of 3 or more
Only one works at a time
Switch off every 100m