CrossFit Dark Side – CrossFit
1: Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Rx: WB 20/14#, Barbell 75/55#, and Box Jump is 20″ for everyone.
2: Metcon (No Measure)
Accessory Work – 3 Sets
10 Dumbbell Hammer Curls
10 Dumbbell Tricep Extensions
20 V-Ups (Add Weight If Possible)