CrossFit Dark Side – CrossFit
1: Bella Complex (1:30 x 10 – 1 Unbroken Complex)
Clean
Shoulder to Overhead
Front Squat
Shoulder to Overhead
Clean can be power or squat.
Video Demo: https://youtu.be/-DXuq4cJY3Q
2: Metcon (AMRAP – Rounds and Reps)
Partner WOD – AMRAP 15:00
Buy-In: 600m Run w/ Both Partners Holding 1 KB
Remaining Time: AMRAP
30 Power Clean
30 Front Squats
30 Shoulder to Overhead
Rx: 115/75# Rx+: 155/105#
Split barbell work as needed.