CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 20:00 Partner A: 400m Row Partner B: Plank Hold Partner C: AMRAP 2 Manmakers Rx: 40/25# Rx+: 50/35# 6 Pull Ups 14 Jumping LungesA: Determines when partners rotate. C: Can only work while B is in plank position.Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up 5 Sets 1 Clean Lift Off 1 Clean Pull 1 Muscle Clean 1 Power Clean 2: Power Clean (OTM 12:00) 2 Touch & Go Power Cleans 3: Segmented Clean Pull (2-2-2-2-2) 1″ + Knee + Mid-Thigh + Finish 4: Romanian Deadlift (5-5-5-5) Bar...Read More