CrossFit Dark Side – CrossFit
1.A: Metcon (AMRAP – Rounds)
Alt. EMOM 10:00
-15/12 Calories
-15 Wall Balls Rx: 20/14# Rx+: 30/20#
Rest 2:00 and Begin 1.B
1.B: Metcon (AMRAP – Rounds and Reps)
AMRAP 8:00
3 Clean & Jerks Rx: 135/95# Rx+: 185/125#
5 Chest to Bar Pull-Ups Rx+: 3 Ring Muscle Ups
Rest 2:00 and Begin 1.C
1.C: Metcon (Time)
100 Alt. Front Rack Lunges Rx: Empty Barbell
10 Burpee Penalty if you set the barbell down. Only resting position is the front rack position.