11/17/2015

Dark Sky CrossFit – CrossFit

Metcon (No Measure)

Every 2 minutes, for 18 minutes:

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

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 5-6 reps)

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

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

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

Alternating Pistols x 16-20 reps

(if you’re proficient, add weight with a kettlebell)

Metcon (3 Rounds for reps)

Every minute, on the minute, for 12 minutes 3 sets of each):

Minute 1 – Row 200/150 Meters

Minute 2 – 15 Kettlebell Swings

53/35 lbs RX+(70/53 lbs)

Minute 3 – 10 Thrusters 95/65 lbs

RX+ (135/95 lbs)

Minute 4 – 12 Pull-Ups RX+(Chest to Bar)

By kevinbest73

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