CrossFit Dark Side – CrossFit
Shoulder Press (6-4-2-2-1)
Spend 12:00 starting with a set of 6 and ending with a 1RM
Metcon (4 Rounds for reps)
AMRAP 4:00/1:00 Rest x 4
10 Power Cleans Rx: 115/85# Rx+: 175/115#
500/400M Row
Max Pull Ups Rx+: Ring/Bar Muscle Ups
If you have less than :30 to do the max reps, scale the weight.
Assault Bike: 27/20