05/19/2015

Dark Sky CrossFit – CrossFit

Deadlift

Every 2 Minutes for 16 Minutes (8 Sets)

Set 1. 10 Reps at @ 65%

Set 2. 6 Reps @ 75%

Set 3. 4 Reps @ 80%

Set 4. 2Reps @ 85%

Set 5. 1 Reps @ 90%

Set 6-8. 1 Rep @ 95%+, 100%+, 105%+

Metcon (3 Rounds for reps)

3 Rounds:

In 5 Minutes Complete

400m Run

20 Wallballs 20lb/14lb (RX+ 30lb/20lb)

Max Rep Strict Pull Ups (RX+ Ring Muscle Ups)

Rest 3 Minutes Between Rounds

By kevinbest73

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