CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Snatch Lift Off Snatch Pull Snatch High Pull Tall Snatch Pause Snatch 2: Pause Snatch (OTM 15:00) Pause 2 Seconds at the knee. Full squat each rep. Record Heaviest Successful Lift 3: Segmented Snatch Pull (2-2-2-2-2) “1 + Knee +...Read More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 – Teams of Three Partner A: 200m Run w/ Medicine Ball B: Wall Squat Hold C: 10 Dumbbell Deadlifts 10 Dumbbell Shoulder to Overhead 20 Alt. LungesPartners rotate once runner returns.Read More