CrossFit Dark Side – CrossFit
1: PCLN + PJ (EMOM 10:00)
Power Clean
Push Jerk
2: Tempo Back Squat (5-5-5)
3 second down, 2 second pause, fast up,
10:00
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:00
10 Pull Ups Rx+: 4 Bar Muscle Ups
20 Sit Ups
10 Box Jump Overs Rx:24/20/” Rx+: 30/24″
Scaled option:
Banded pull ups or ring rows, 10 sit ups, box step overs.