CrossFit Dark Side – CrossFit
1.A: Friday Die Day! (AMRAP – Rounds)
Alt. EMOM 10:00 (5 Rds)
Odd: 15/12 Calories
Even: 30 Air Squats Rx+: 12 Pistols
Rest 2:00
For large class size, 1/2 start on even movement
1.B: Metcon (AMRAP – Rounds and Reps)
AMRAP 8:00
10 Alt. Dumbbell Snatches Rx: 40/25# Rx+: 50/35#
25 Sit Ups
7 Chest to Bar Pull Ups Rx+: 4 Bar Muscle Ups
Rest 2:00
For large class size, 1/2 start on rig.
1.C: Metcon (Time)
400M Farmers Carry Rx: 40/25# Rx+: 50/35#