CrossFit Dark Side – CrossFit
1: Squat Clean + Push Jerk (EMOM 10:00)
2: Metcon (Time)
50 Wall Balls Rx: 20/14# Rx+: 30/20#
160′ Front Rack Dumbbell Lunge Walk Rx: 40/25# Rx+: 50/35#
50 Wall Balls
Time Cap: 16:00
Down & back = 80′ so twice.
3: Metcon (No Measure)
Accessory Work-3 Sets
5-10 Strict Pull Ups
10 Seated Tricep Dumbbell French Press
10/10 Dumbbell Rows
Seated tricep dumbbell french press
https://youtu.be/tpAWX6mmyOE
4: Metcon (No Measure)
**Optional Conditioning**
2 Sets
500/400m Row
500/400m Ski
30/24 Assault Bike