CrossFit Dark Side – CrossFit
1.A: Friday Die Day (Time)
1 Mile Run (4 x 400M)
Time Cap: 12:00
If you finish before the cap, that will be your rest
Start 1.B at 12:00
1.B: Metcon (AMRAP – Rounds and Reps)
AMRAP 8:00
12 Air Squats Rx+: 6 Pistols
12 Alt. Dumbbell Snatches Rx: 40/25# Rx+: 50/35#
12 Box Jumps Rx: 24/20” Rx+: 30/24
Rest 2:00 then start 1.C
1.C: Metcon (Time)
12 Burpee Wall Walks
Time Cap 28:00