02/08/2016

Dark Sky CrossFit – CrossFit

Deadlift

Every 2 Minutes for 20 Minutes

find todays 1RM Dead Lift

recommended loads

10@60%

6 @70%

3 @80%

2 @85%

1 @90%

1 @95%

1@100%

1@100+%

1@100+%

1@100+%

Metcon (Distance)

Partner Wod

7 Min Amrap

Partner 1

Starts on the Rower For max distance

Metcon (AMRAP – Rounds and Reps)

Partner 2

Start AMRAP of

3 HSPU

5 T2B

7 Pull ups (RX+ Chest 2 Bar)

9 Box Jumps 20/24 (RX+ Burpee Box Jump Overs)

Once partner 2 has completed one round of AMRAP switch with Partner 1

By kevinbest73

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