CrossFit Dark Side – CrossFit

1.A: Metcon (AMRAP – Rounds and Reps)

AMRAP 7:00

3 Calories

3 Burpees

6 Calories

6 Burpees

9 Calories

9 Burpees

Post last fully completed round plus any partial reps.

Rest 3:00 and Begin 1.B

1.B: Metcon (Time)

For Time – Back Down The Ladder

Start with the round that you left off and work back down through the 3’s.

For Partial Reps – Even if you were one 1 rep into the next round you must start with that full round and work down.
Time Cap: 10:00

2: Metcon (No Measure)

Accessory Work – 3 Sets

Max Strict Pull-Ups

-Use bands or spotter if under 5 unbroken Pull-Ups

Max Free Standing Handstand Hold

-Use wall as assistance if needed