11/29/2016

Dark Sky CrossFit – CrossFit

Back Squat

Every 2:30 for 7 Sets

Set’s 1-3. 8 Reps @ 65%

Set 4. 5 Reps @ 70%

Set 5-6 2 Reps @ 75%

Set 7. 1 Rep @ 80%

Set 8. 1 Rep @ 85%

Metcon (2 Rounds for reps)

Select 2 movements you dislike the most from the list below and complete

5 Minute AMRAP

5 and 10 Reps.

Example. 5 Burpees and 10 Wallballs

Rest 3 Minutes

Select 2 movements you like or feel the most comfortable with and complete

5 Minute AMRAP

5 and 10 Reps.

Wall balls

Burpee’s

Box Jumps (Not step Ups)

Kettlebell Swings

Pull-Ups

Calorie Row

Air Dyne

Hand Stand Push-ups

Pistols.

You may choose which movement you do for the 5 and 10 reps.

Have fun!

By kevinbest73

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