CrossFit Dark Side – CrossFit
1: Metcon (Time)
Gymnastic Conditioning – Rope Climbs
For Time
4 Rope Climbs
Rest 1:00
3 Rope Climbs
Rest :45
2 Rope Climbs
Rest :30
2 Rope Climbs
Time Cap 12:00
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:00 – Ascending Ladder
3 Handstand Push Ups Rx+: Strict
40′ Lateral Shuffle Sprints
3 Ball Slams Rx: 25/15#
40′ Lateral Shuffle Sprints
6
40′
6
Etc…