CrossFit Dark Side – CrossFit
PCL + HPCL + PJ x 2 (Every 2:00 x 5)
Power Clean
Hang Power Clean
Push Jerk
Power Clean
Hang Power Clean
Push Jerk
Unbroken complex = all 6 reps! Do not add weight if you can’t complete the complex unbroken.
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:00
3 Power Cleans Rx: 155/105# Rx+: 185/125#
5 Box Jumps Rx: 24/20″ Rx+: 30/24#
Metcon (AMRAP – Rounds and Reps)
Core Conditioning
AMRAP 5:00
15 Runners Crunches
15 Heal Taps (L + R = 1)
15 Sit Ups
**Optional Conditioning**
Tabata Assault Bike Sprints
:20 sprint/:10 rest x 8 (4 mins)