CrossFit Dark Side – CrossFit
1: Metcon (Time)
Alternating EMOM 10 Minutes
Even: 18 Kettlebell Swings Rx: 53/35# Rx+: 70/53#
Odd: 18 Kettlebell Goblet Squats
Rest 2:00
3 Rounds
400m Run w/ Slam Ball
30 Ball Slams Rx: 25/15# Rx+: Anything Heavier
Rest 2:00
120 Alternating Front Rack Lunges Rx: 45/35# (Empty Bar)
-Every time you set the bar down, 10 Burpees
Post Completed, Rx, or Rx+ for EMOM and Total Time
Time Cap: 36 Minutes