03/24/2016

Dark Sky CrossFit – CrossFit

Metcon

Metcon (No Measure)

Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 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:

Strict Toes to Bar x 5-8 reps @ 3111

Metcon

Metcon (4 Rounds for time)

Every 4 minutes, for 16 minutes (4 sets):

Row 500/400 Meters

40 Double-Unders

20/15 Push-Ups

By kevinbest73

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