CrossFit Dark Side – CrossFit
1.A: Metcon (5 Rounds for reps)
Alternating EMOM 10:00
1:15 Max DB Box Step Overs Rx: 20″ Box, 40/25# Rx+: 50/35#
:45 Rest
Rest 2:00
1.B: Metcon (AMRAP – Rounds and Reps)
AMRAP 8:00
5 Shoulder to Overhead Rx: 155/105# Rx+: 185/125#
10 Toes to Bar
15 Ball Slams Rx: 25/15#
Rest 2:00
1.C: Metcon (Time)
100 Alternating Front Rack Lunges Rx: 45/35
5 Burpees every time you set the barbell down. Only resting position is in the front rack.
DO NOT DROP EMPTY BARBELL! 100 burpee penalty