CrossFit Dark Side – CrossFit
1: Metcon (AMRAP – Rounds)
Every 1:30 / 9:00 (6 Sets)
5 Strict Pull Ups
5 Strict Ring Dips
1 Rope Climb
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:00
200m Run
20 Dumbbell Shoulder to Overhead Rx: 40/25# Rx+: 50/35#
200m Run
160′ Bear Crawl (Down & Back Twice) Rx+: 40′ Handstand Walk
Run = 1 Rep, Bear Crawl = 4 Reps (40′), HS Walk = 2 Reps (20′)