Daltons CrossFIt – CrossFit

Metcon (Time)

For Time:

800 M Run

50 KB Swings 53/35

50 Abmat Situps

100 Double Unders

400 M Run

30 KB Swings

30 Abmat Situps

60 Double Unders

200 M Run

10 KB Swings

10 Abmat Situps

20 Double Unders

* double the reps for singles

RX+: GHD sit-ups, 70/53

Extra Credit

-5x Max Effort Strict pull-ups

Rest 30-45 seconds after each set. Use bands as needed to assist.

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