DFC CrossFit – CrossFit
Gymnastics
10 minutes to work on you GOAT.
Conditioning
Metcon (4 Rounds for time)
E7MOM – 4 Sets for TIME:
250m Row/200m Run/500m Bike
50 Double-Unders or 100 SU
50 Air Squats
25 Push-Ups – *Elevate as Needed*
Comp Level:
DU
Full Range Reps with no Assistance
Make your goal to have close to 3 minutes of rest each round. Example:
Run/Row/Bike – 1 min or less
Jump rope – 1 min or less
Air Squats – 1 min or less
Push-ups – 1 min or less