DFC CrossFit – CrossFit
Metcon (Time)
Hang from a pull-up bar for 6 min total,
Every time you drop:
A. run 400m/row 400m/bike 800m
B. 20 Push-ups
(Masters Rx run/row 300m or bike 600m, 20 Elevated push-ups)
*Score is the total time it takes you including the runs/push-ups to complete the 6 minute hang from the bar.*
Rx+
Run/Row 800m or Bike 1600m
30 Push-ups