CrossFit Dark Side – CrossFit
1.A: Metcon (AMRAP – Rounds)
Alt. EMOM 10:00
Even: 16/13 Calorie Row
Odd: 8 Burpee Box Jump Overs
5 Possible Rounds
Rest 2:00 Then Begin Next Portion
1.B: Metcon (AMRAP – Rounds and Reps)
AMRAP 8:00
10 Chest to Bar Pull Ups Rx+: 6/4 Bar Muscle Ups
15 Shoulder to Overhead Rx: 75/55# Rx+: 115/85#
30 Double Unders
Rest 2:00 Then Begin Next Portion
1.C: Metcon (Time)
100 Alt. Front Rack Lunges Rx: 45/35#
-Can Only Rest In Front Rack
-10 Burpees If You Set It Down