Daltons CrossFIt – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner WOD. Only one partner can work at a time, and they must alternate between movements. So partner 1 completes the ring dips, THEN partner 2 completes the burpees, THEN partner 1 completes the SDHP, THEN partner 2 completes the KBS, THEN partner 1 completes the run, THEN partner 2 completes the ring dips, and so on.

As many rounds as possible in 30 minutes of:

-5 Ring dips

-10 Burpees over the bar

-15 SDHP

-20 KBS

-300m Row

The row must be completed to count as a rep.

RX: unassisted dips, 115/85, 70/53

P: 95/65, 53/35

F: 55/35, 35/26

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