08/17/2016

Dark Sky CrossFit – CrossFit

Deadlift

Every 3 Minutes for 24 Minutes (8 sets)

Deadlift:

*Set 1 – 5 reps @ 75-80%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 5 reps @ 80-85%

*Set 5 – 3 reps @ 85-90%

*Set 6 – 1 rep @ 90+%

*Set 7 – 1 rep @ 100+%

*Set 8 – 1 rep @100+%

Metcon (Time)

Three rounds for time of:

20/15 Calories of Assault Bike (or 400 Meter Run)

15 Box Jumps (24″/20″)

15/10 Handstand Push-Ups

from 6″ Deficit

Time cap: 12 minutes

By kevinbest73

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