11/14/2015

Dark Sky CrossFit – CrossFit

Back Squat

Every 90 seconds, for 9 minutes (6 sets):

Back Squat x 3 reps @ 80% of 1-RM

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:

10 Pull-Ups

10 Wall Ball Shots (20/14 lbs.)

Then rest exactly 5 minutes, before completing . . .

Metcon (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 5 minutes of:

10 Toes to Bar

10 Jumping Lunges or reverse step Lunge

By kevinbest73

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