CrossFit Dark Side – CrossFit
1: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:00
Buy-In: 100/80 Calories
Remaining Time
15 KB Swings Rx: 53/35# Rx+ 70/53#
10 Box Jumps Rx: 24/20″
5 Handstand Push-ups Rx+: Deficit HSPU’s
Deficit will be 45# plates for guy’s and 25# plates for lady’s.
2: Metcon (No Measure)
Accessory Work – 3 Sets
10 Strict Pull-Up
20 Cossack Squats – Use a DB or KB in the front rack position if possible.
Cossack Squat: https://youtu.be/Iy4T4JlyOk4