11/23/2016

Dark Sky CrossFit – CrossFit Competitor

Power Clean (Every 2 minutes for 20 mins )

Set 1&2 = 3 rep x 60%

Set 3&4 = 2 rep x 70%

Set 5&6 = 1 rep x 80%

Set 7&8 = 1 rep x 90%

Set 9&10 = 1 rep x 95%

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 mins
10 Burpees

20 Reverse lunge

30 DU’s