10/16/2015

Dark Sky CrossFit – CrossFit

(No Measure)

Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds

Low Ring Muscle Up Progression x Max Reps in 45 Sec)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Walks if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18:

L-Sit Hold x 45 seconds accumulated time

Metcon (3 Rounds for reps)

Against a 3 minute running clock, complete:

400 Meter Run or Row (Weather Dependant)

Power Snatch x Max reps 95lbs/65lbs

RX+(135lbs/95lbs)

Rest 3 minutes

Repeat for a total of three sets

By kevinbest73

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