11/02/2016

Dark Sky CrossFit – CrossFit Competitor

Gymnastics

10 minutes

Practice ring / bar muscle ups

Handstand holds or walking

Unsupported Seated Strict Press (10 minutes to build to a heavy single)

Then start warming up for the metcon!

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

8 hang power clean 135/95

6 front squats

4 jerks

10 burpee over the bar

By kevinbest73

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