DFC CrossFit – CrossFit
Conditioning
Metcon (Time)
For Time (with a Partner)
One Partner works, other partner holds
100 Wall Balls / Plank Hold
90 Sit-Ups / Squat Hold
80 Pull-ups/Superman Hold
70 Burpees / Hang Hold
60 Slam Downs/ Handstand Hold
50 DB Snatches/ Single Leg Balance L
40 Hand-Release Push-Ups / Single Leg Balance R
30 cals Bike or Rower/V-Sit
20 Broad Jumps/ Hollow Hold
10 Shuttle Sprints/Straight Arm Front Support
RX+
WB – 20/14
Slam Down – 30+
DB – 50/35 (45/30)
no scaled movements