CrossFit Dark Side – CrossFit
Back Squat (1RM)
Spend 15:00 to establish a 1RM Back Squat
Metcon (Time)
500M-400M-300M-200M-100M Row/Ski
* In Between Sets: 14 Front Rack Lunges (4 sets) Rx: 95/65#
Time Cap: 15:00. Starts and ends with the meters.
Assault Bike Calories: 37/30-30/24-22/17-15/12-8/6
Skill Work
Spend 10:00 working a weakness. Butterfly, T2B, BMU, Double Unders, Pistols, Ring Progressions. Ask your coach for tips and drills.