12/30/2016

Dark Sky CrossFit – CrossFit

Deadlift (1.1.1 Reps Every 2:30 minutes for 5 sets )

Start at 65% of your 1RM

65%

70%

75%

80%

85%

(If it’s feeling good, bump up the %)

Metcon (3 Rounds for reps)

5 minutes amrap

5 burpees

10 wallballs 20/14

Rest 3 mins

5 minute amrap

5 shoulder to overhead 95/65

10 box jumps/ stepups

Rest 3 mins

5 minute amrap

900/750m row

Max rope climbs (score)

“It’s going to be hard, but hard is not impossible”

By kevinbest73

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