CrossFit Dark Side – CrossFit
1: Metcon (Time)
10-20-30
Toes to bar
Hang Power Cleans Rx: 95/65# Rx+: 115/80#
Bar Facing Burpees
Time Cap: 16:00
2: Metcon (No Measure)
Skill Work: Low Ring Muscle Up
If you have ring muscle ups do
3 x 5 or work on strict.
3: Metcon (No Measure)
Accessory Work-3 Sets
10 Dumbbell Lateral Raise
10 Dumbbell Hammer Curls
80′ Waiter/Suitcase Carry
DB Lateral Raise
https://youtu.be/XPPfnSEATJA
4: Metcon (Weight)
**Optional Strength**
Shoulder Press
2-2-2-2-2