CrossFit Dark Side – CrossFit
1: Metcon (4 Rounds for reps)
AMRAP 4:00 / 1:00 x 4
Buy-In: 400m Run
Max Reps Remaining Time
Rd 1: Alt. Devil Presses Rx: 40/25# Rx+: 50/35#
Rd 2: Burpee Box Jumps Overs Rx: 24/20″
Rd 3: Burpee Chest to Bar Pull-Ups Rx+: Burpee BMU’s
Rd 4: Bear Crawl Rx+: Handstand Walks
Bear Crawl Reps: 80′ = 1 Rep
HSW Reps: 20′ = 1 Rep
2: Metcon (No Measure)
Accessory Work – 3-5 Sets
10 DB Hammer Curls
20 Banded Tri-Cep Push Downs
Pistol Practice