CrossFit Dark Side – CrossFit
1: Metcon (4 Rounds for reps)
Tabata (:20/:10 x 8)
Strict Presses
Front Squats
Push Presses
Thrusters
Rx: 45/35# (Empty Barbell)
Barbell must stay in the front rack or overhead position for the entire Tabata. You can only set the barbell down during the 1:00 rests.
5 Burpee Pentalty before picking barbell back up if dropped early.
1:00 Rest between Tabata’s
2: Metcon (No Measure)
Accessory Work – 3 Sets
10 Dumbbell Bench Press
10/10 Dumbbell Bent Over Rows
15-25 GHD’s