Saturday Crossfit

Saturday Crossfit

Daltons CrossFIt – CrossFit

WOD: Metcon (Time)

With a partner, accumulate

3 Rounds (30min CAP)

100 Swings (53/35)

100 Wall Ball shots (20/14 lb ball to 10/9′ target)

*1 person works at a time.


The goal is interval training with work to rest periods. Some will finish sub 25 minutes, some may go as long as 30 minutes but should not exceed this timeframe