DFC CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP:
50m Shuttle Run (length of mat down and back)
6 Wall Walks (Handstand Push-ups)
24 KBS 53/35 (62/44)
*2 min Rest before next WOD.
**Only 1 partner works at a time.
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP:
50m Farmer Carry AHAP
12 Burpees (Burpee pull-ups)
24 Alt DB Snatch 45/30 (50/35)
*2 min rest before next WOD.
**Only 1 partner works at a time.
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
500m Row/1000m Bike
8 Pull-ups (C2B)
24 Wallballs 20/14
*Only 1 partner works at a time.
**Rx+ must bike.