07/14/2016

Dark Sky CrossFit – CrossFit

Front Squat

Every 3 minutes, for 18 minutes (6 sets):

Front Squat x 3 reps @ 32X1

Build to today’s heaviest triple at the prescribed tempo – 3 second descent, 2 second hold in the bottom, explode up, then 1 second pause before beginning the next rep.

Metcon (3 Rounds for time)

Every 4 minutes, for 12 minutes (3 sets), for times:

10/7 Strict Pull-Ups

25 Kettlebell Swings 53/35lb RX+(70/53lbs)

50 Air Squats

By kevinbest73

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