11/19/2016

Dark Sky CrossFit – CrossFit

Metcon (AMRAP – Reps)

Santora
3 rounds for reps

1 min Squat Cleans 155/105

1 min Shuttle Sprints (20ft forward, 20ft backwards=1rep)

1 min Deadlifts 245/195

1 min Burpees

1 min Jerks 155/105

1 min rest

Metcon (AMRAP – Reps)

“Optional” if you are feeling up to it, can find a willing volunteer, and have time.
Partner WOD

In 8 Minutes Complete:

20 Synchronized Thrusters 135lbs/95lbs (RX+155lbs/105lbs)

Max Calories On Rower

or

Max Rope Climbs. (Rope Climbs worth 4 Reps Each)

(thrusters must be locked out overhead at the same time for the rep to count)

Alternate on the rower or rope climbs as you see fit.

By kevinbest73

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