DFC CrossFit – CrossFit
Metcon (Time)
In teams of two, complete the following for time:
100 Alternating Front-Racked Reverse Lunges 95/65# (75/55#)
400 Meter Run (together)
80 Push Presses
400 Meter Run (together)
60 Power Cleans
400 Meter Run (together)
40 Dumbbell Box Step-Overs 40/25 lbs; 24/20″ (35/20#; 20/16″)
400 Meter Run (together)
20 Pull-ups or 40 Jumping Pull-ups
400 Meter Run (together)
Comp Level
100 Alternating Front-Racked Reverse Lunges 135/95#
400 Meter Run (together)
80 Push Presses
400 Meter Run (together)
60 Power Cleans
400 Meter Run (together)
40 Dumbbell Box Step-Overs 50/35 lbs; 24″/20″
400 Meter Run (together)
20 Bar Muscle-Ups
400 Meter Run (together)