CrossFit Dark Side – CrossFit
1: 5 PCL (Every 2:00 x 6)
5 Power Cleans
Singles
2: Metcon (AMRAP – Reps)
From 0:00-2:00
Run 200m
Max Shoulder to Overhead Rx:115/75# Rx+: 155/105#
Rest 1:00
From 3:00-6:00
Run 400m
Max Shoulder to Overhead
Rest 2:00
From 8:00-12:00
Run 600m
Max Shoulder to Overhead
3: Metcon (No Measure)
Accessory Work-3 Sets
5-10 Strict Pull Ups
10/10 Single Arm Dumbbell Kickback
10-15 GHDs