DFC CrossFit – CrossFit
*Labor Day will only have 2 WODs: 8 & 9:45am. The gym will be closed for the remainder of the day. Be safe this weekend!
Conditioning
Happy 60th Coach Karen!! Thank you for being our fearless leader!! We love you!!
Metcon (AMRAP – Rounds and Reps)
With a partner, AMRAP in 30 mins:
2 Rope Climbs 15ft
4 Wall-walk to Handstand
8 Push-ups
16 Burpees over partner
Fireman’s carry down & back mat
(carry does not have to be split)
*Only 1 partner works at a time. Complete the round in ANY order but divide the reps EVENLY.
Rx+
4 Rope climbs
8 Wall-walks
16 Push-ups
32 Burpees over partner
Wheelbarrow partner down & back
(RX+ both partners must do 1 length each)