02/29/2016

Dark Sky CrossFit – CrossFit

Back Squat

Every two minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:

Back Squat x 1 rep @ 101-105%

Metcon (No Measure)

Three sets, for max reps/calories of:

3 Minutes of Assault Bike or Rowing (for Max Calories)

2 Minutes of Handstand Push-Ups

1 Minute of Strict Pull-Ups

Rest 3 minutes

By kevinbest73

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