DFC CrossFit – CrossFit
Conditioning
Metcon (Time)
4 Rounds:
21 Wallballs
15 T2B or 30 Hanging knee raises
9 DB HPS AHAP
Rx+
21 WB 20/14#
15 T2B
9 DB HPS 60/40# (50/35)
Alternate arms as needed for HPS. Timecap TBA.
Extra Credit Work
Front Squat (4 x 3 @ 80% max)
Take a few warm up sets to get to 80%, at least 3-4. Then 4 sets of 3 reps @ 80%.