CrossFit Dark Side – CrossFit
1: HHPSN + HPSN + PSN (Every 1:30 x 8)
High Hang Power Snatch
Hang Power Snatch
Power Snatch
Unbroken complex. Use the first 3 sets as warm up then 70% of 1RM
2: Overhead Squat (2-2-2)
80%
3: Metcon (Time)
3 Rounds
25 Air Squats
40′ Walking Lunge
25 Push ups
40′ Walking Lunge
25 Kettlebell Swings Rx: 53/35# Rx+: 70/53#
Time Cap: 16:00
4: Metcon (Weight)
**Optional Strength**
Bench Press: 3-3-3-3-3
**Optional Conditioning**
21/21-15/15-9/9 Calories
Row/Ski AND Assault Bike