CrossFit Dark Side – CrossFit
1: PCLN + PJ (EMOM 8:00)
Power Clean
Push Jerk
2: Front Squat (3-2-1-1-1)
Build up to a heavy single
3: Metcon (Time)
3 Rounds
16 Chest to Bars Rx+: 8 Bar Muscle Ups
20 Box Jump Overs Rx: 24/20#
30 Sit Ups
-Then-
50 Front Rack Lunges Rx: 95/65#
Time Cap: 18:00
4: Metcon (No Measure)
Optional Accessory Work-3 Sets
10/10 Dumbbell Hammer Curls
10 1 and 1/2 Goblet Squats
Core Conditioning -3 Rounds
10 Plank Dumbbell Pull Throughs
1:00 Plank Hold
30 Flutter Kicks (L+R=1)
Do not bouce out of bottom for the 1/2 squat
https://m.youtube.com/watch?v=lSWnhzfRE7o