DFC CrossFit – CrossFit
Conditioning
Metcon (Time)
For TIME:
Run 400m
*REST 1 MIN*
Run 600m
*REST 2 MIN*
Run 800m
*REST 3 MIN*
Run 1,000m
Full rest time is required for RX!
RX+
Run 400m
*Rest 1 min
Run 800m
*Rest 2 min
Run 1,200m
*Rest 3 min
Run 1 mile
Accessory Work
Back Squat (4-4-4-4)
*WU set @ 50% then 4 sets.