CrossFit Dark Side – CrossFit
Back Squat (8-6-4-2-2)
Spend 15:00 starting with 8 reps and ending with a heavy set of 2
Bergeron Beep Test (AMRAP – Rounds)
EMOM Until Failure or 15:00
5 Thrusters Rx: 45/35# Rx+: 7 Thursters 65/45#
5 Pull Ups Rx+: 7 Pull Ups
5 Burpees Rx+: 7 Burpees
The goal of this workout is to see how many consecutive rounds you can do before failure. This will be your score. If you need to take a round off or go past the minute, this will be your failure point and officially your workout will be over. You may choose to continue doing the rest of the EMOM taking rounds off as needed, however, it will not contribute to your score.
If you are going to attempt the Rx+ option, sets should be unbroken with a minimum of 5 consecutive sets to count as Rx+.
For large class size, 1/2 start with burpees
Scaling options: Fewer reps or pvc & ring rows