CrossFit Dark Side – Oly Class Clean Pull + Below the Knee Hang Clean (Every 1:30 x 5) Full squat Power Clean + Hang Squat Clean (Every 1:30 x 8) Paused Front Squat (3-3-3-3) 2 second pause at bottom. Cap at 80% Skill Work Spend 10:00 working a weakness!Read More

CrossFit Dark Side – CrossFit Overhead Squat (5-5-5-5-5) Spend 15:00 building to a heavy set Metcon (Time) 750/700M Row 50 Overhead Squats Rx: 95/65# Rx+: 125/85# 25 Burpees Over the BarTime Cap 12:00 Assault Bike: 46/35 Accessory Work 5-10 Strict Pull Ups 10 Hammer Curls 10/10 Bent Over RowsRead More