CrossFit Dark Side – CrossFit
1.A: Metcon (AMRAP – Rounds)
Alt. EMOM 10:00
Even: 16/12 Calorie Row
Odd: 40′ DB Front Rack Lunge Rx: 40/25# Rx+: 50/35#
Rest 2:00 and Begin 1.B
1.B: Metcon (AMRAP – Rounds and Reps)
AMRAP 8:00
15 Kettlebell Swings Rx: 53/35# Rx+: 70/53#
5 Handstand Push-Ups Rx+: Strict
Rest 2:00 and Begin 1.C
1.C: Metcon (Time)
50 Back Squats Rx: 155/105# Rx+: 185/125#
-Every drop, 10 Burpees
Time Cap: 32:00