CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 20:00 Partner A: 300m Row Partner B: Holds Plank Partner C: 20 Alternating Lunges 10 Jump Squats 10 Dumbbell Push Press Rx: 40/25# Rx+: 50/35#Partner A determines when everyone rotates, Partner C can only work while B is in...Read More

CrossFit Dark Side – Barbell Club 1: Snatch Warm-Up (3-Pos SN) (1-1-1-1-1) 1 Muscle Snatch 1 Power Snatch 1 Tall Snatch 1 Snatch Balance 1 Squat Snatch 2: 3-Position Snatch (Every 1:30 / 15:00 – 10 Sets) 3-Position Squat Snatch Floor, Below Knee, Mid-Thigh 3: Snatch Pull (2-2-2-2-2) Heavy! 4: Overhead Squat (5-5-5-5) All Sets...Read More