CrossFit Dark Side – CrossFit
1: Metcon (Time)
For Time
800m Run w/ Wall Ball Rx: 20/14# Rx+: 30/20#
Rest 2:00
15-30-45
Wall Balls Rx: 20/14# Rx+: 30/20#
5-10-15
Clean & Jerks Rx: 155/105# Rx+: 185/125#
Rest 2:00
400m Object Move
Move 1 Wall Ball, 1 Kettlebell, and 1 Dumbbell 400m, if you can carry them all at once, go for it. If you need to run 2 laps with each one, go for it. Whatever you need to do to move all 3 objects 400m.
Wall Ball Rx: 20/14# Rx+: 30/20#
Kettlebell Rx: 53/35# Rx+: 70/53#
Dumbbell Rx: 40/25# Rx+: 50/35#