CrossFit Dark Side – CrossFit
Deadlift (3-3-3-3-3)
Spend 15:00 building to a heavy set
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:00
400M Run
15 Kettlebell Swings Rx: 53/35# Rx+: 70/53#
50’ Bear Crawl Rx+: 25’ Handstand Walk
For large classes, 1/2 start on KB swings
Bear crawl = 2 reps
Accessory Work
3 Sets of:
15-20 GHD
10 Elevated Ring Rows
10 Deficit Push Ups