CrossFit Dark Side – CrossFit
1: Metcon (AMRAP – Rounds)
AMRAP 20:00
400m Run
Rest 1:00
Near the end, if there is time remaining after your 1:00 rest you may complete another round. It must be the full 400m not a 200m.
Start and Stop at the roll-up door.
2: Metcon (No Measure)
Accessory Work – 3 Sets
15 Dumbbell Bench Press
1:00 Plank Hold
50 Flutter Kicks
Goal is no resting between movements but rest as needed between sets.