CrossFit Dark Side – CrossFit
Metcon (Time)
Buy In: 800M Run
100 Box Jumps Rx: 24/20” Rx+: 30/24”
80 Wallballs Rx: 20/14# Rx+: 30/20#
60 Front Rack Lunges Rx: 45/35 Rx+: 95/65#
Cash Out: 800M Run
Time Cap: 28:00
Partition as needed
4 Rds: 25 BJ/20 WB/15 L
Accessory Work
3 Sets of:
5-10 Strict Pull Ups/3 Strict Ring Muscle Ups
10 Barbell Rows
15-20 GHDs