05/31/2016

Dark Sky CrossFit – CrossFit

Front Squat

Every 2 Minutes for 14 Minutes (7 Sets)

Front Squat

*Set 1 – 4 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ as heavy as possible

Metcon (Time)

With a continuously running clock complete 5 thrusters every minute.

From 0:00-5:00 use 55/75 lb.

From 5:00-10:00 use 65/95 lb.

From 10:00-15:00 use 75/115 lb.

Men Continue adding 20 lb. Women Continue Adding 10lb. every 5 minutes for as long as you are able.

By kevinbest73

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