10/07/2016

Dark Sky CrossFit – CrossFit

Warm-up

Take 10 minutes to work on some skill work.

Ex. Handstands / pistols / Muscle ups / DU’s

Then start warming up for your deadlifts!

Metcon (Time)

Down and Up
21-15-9-9-15-21

Deadlifts (225/155)

Wallballs ( 20/14)

After each set do 1 rope climb!

(21 DL , 21 WB, 1 Rope climb…….)

By kevinbest73

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