CrossFit Dark Side – CrossFit
1: HHCL+HCL+CL (Every 1:30 x 8)
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Unbroken complex. Use the first 3 sets as warm up then 75% of 1RM C&J.
2: Push Jerk (3-3-3)
80%
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 14:00
200m Run
2 rope climbs
15 Dumbbell Shoulder to Overhead Rx: 40/25# Rx+: 50/35#
4: Metcon (Weight)
**Optional Strength**
Back Squat: 3-3-3-3-3
**Optional Conditioning**
114 Birthday Burpees!!!
Solo, Partner, or Partnerssss