DFC CrossFit – CrossFit
Metcon (Time)
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings
400 Meter Run*
100 Barbell Thrusters
400 Meter Run
100 Pull-Ups or Ring-Rows
400 Meter Run
100 Barbell Thrusters
400 Meter Run
100 Kettlebell Swings
*Both athletes perform the run at the same time.
Comp Level:
KB 70/53#
Bar 45/35#
Kipping Pull-ups