CrossFit Dark Side – CrossFit
1.A: Friday Die Day (19.3ish Open Prep) (AMRAP – Rounds and Reps)
AMRAP 8:00
4 25’ Shuttle Run
2 25’ Dumbbell Overhead Walking Lunge
Rx: 40/25# Rx+: 50/35#
Rest 2:00 then start 1.B
1.B: Metcon (AMRAP – Rounds and Reps)
AMRAP 8:00
15 Dumbbell (1) Alt. Box Step Ups (24/20”)
Rx:40/25# Rx+: 50/35#
15 Handstand Push Ups Rx+: Strict
Rest 2:00 then start 1.C
1.C (Time)
200’ Bear Crawl (8 – 25’) Rx+:Handstand Walk
Time Cap: 25:00