DFC CrossFit – CrossFit
Metcon (Time)
Teams of 3:
600 Meter Run with Medball 20/10#
6 Rope Climbs as high as possible
30 Squat Cleans 95/65# (65/45)
600 Meter Run w/medball
9 Rope Climbs “”
45 Squat Cleans
600 Meter Run w/medball
12 Rope Climbs
60 Squat Cleans
Rx+
600m Run w/sandbag 50/35#
6 RC 15ft
30 Cleans 135/95# (105/75)
“”
*Each team member runs 200m each to complete the 600m runs, then divide reps evenly for rope climbs and cleans.