CrossFit Dark Side – CrossFit
Back Squat (5-5-5-5-5)
Metcon (AMRAP – Rounds)
3 Sets of:
Minute 1: 12 Pull Ups RX+: Chest to Bar
Minute 2: 10 Air Squats + 50’ Walking Lunge
Minute 3: 20 Alt. Dumbbell Snatches RX: 40/25# RX+: 50/35#
Minute 4: 12 Box Jumps RX: 24/20” RX+: 30/24”
Minute 5: Rest
Score will be if athlete was able to complete all reps each set for a total of 3 sets (3Rx+/3Rx/3).
Large Class Size: Have F/F M/M partner up use the same box. One partner will start with the box jumps the other will start with the pull ups. Everyone will rest at the 5:00.