11/15/2016

Dark Sky CrossFit – CrossFit

Metcon (No Measure)

Warmup

Every minute for 9 Minutes.

Minute 1. 3 Burpees + 4 Box Jump Overs

Minute 2. 50 Double Unders

Minute 3. Practice Kettlebell snatches. If you’re proficient, 4 Reps Each arm.

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

20 Sit-Ups

10 Kettlebell Snatches 53lbs/35lbs

then

2 Rounds of Cindy (5 Pull-ups, 10 pushups, 15 Air Squats)

By kevinbest73

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