01/05/2017

Dark Sky CrossFit – CrossFit

Deadlift

Spend 15 Minutes working up to a heavy deadlift

Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP

4 Thrusters 95lbs/65lbs (RX+ 135lbs/95lbs)

6 Pull-Ups (RX+ 3 Bar Muscle Ups)

Rest 3 Minutes

Feel free to scale the bar muscle up’s with a box. Kip and swing under and jump up and over the bar to full extension.

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

8 Toe to Bar

8 Wall Balls 20lbs/14lbs

By kevinbest73

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