11/02/2019

CrossFit Dark Side – Free WOD

1: Metcon (AMRAP – Rounds and Reps)

Partner WOD – AMRAP 20:00

Partner A: 15/12 Calories

Partner B: 10 Burpees

Rx: 1 Round of Cindy

5 Pull-Ups

10 Push-Ups

15 Squats

Rx+: 1 Round of DT

12 Deadlifts Rx: 135/95#

9 Hang Power Cleans

6 Shoulder to Overhead
Once Parnter A&B have completed Calories and Burpees, they move to Cindy or DT, Partner A completes full round while Partner B rests. A and B then switch, B completes Cindy or DT while A rests.

Each round A and B switch on the Calories and Burpees.

Rx+ should only be performed by those with barbell experience!