02/16/2017

Dark Sky CrossFit – CrossFit

Metcon (No Measure)

Every Minute on the Minute 9 Minutes

Minute 1. 3-5 Ring Muscle Ups (Scaled work on pullups)

Minute 2. 30m bearcrawl

Minute 3. 20m Crab walk

Split Jerk

Every minute for 8 minutes

1 Split jerk

Increase weight each set

Metcon (4 Rounds for reps)

4 Rounds of

2 Minutes

Buy-in 12 Burpees Over the Bar

Max shoulder to overhead 105lbs/75lbs (RX+ 145lbs/100lbs)

Rest 1 Minute

By kevinbest73

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