CrossFit Dark Side – CrossFit
Metcon (Time)
10-9-8…3-2-1
Deadlifts Rx: 185/125# Rx+: 225/155#
Kettlebell Swings Rx: 53/35# Rx+: 70/53#
Double Dumbbell Push Press Rx: 40/25# Rx+: Handstand Push Ups
Time Cap: 20:00
Accessory Work
3 Rounds of:
5-10 strict pull ups
50’ waiter/suitcase carry
10 plate raises
**Optional Conditioning**
Tabata assault bike sprints
:20/:10 x 8