DFC CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups – elevate if needed
Station 3 – 20 Dumbbell Push Press
Station 4 – 25/15 Calories of Assault Bike
Station 5 – Rest
Rx+
Strict Push-ups
DB 40/25# (35/20#)
*Switch stations as often as you please, but 1 person must always be in the resting station. And every teammate must do all stations at least once.