02/23/2017

Dark Sky CrossFit – CrossFit Skills & Strength Development

Back Squat

Every 2 minutes, for 16 minutes (8 sets) of:

Back Squat x 3 reps @ 85%+ of 1-RM

Metcon (6 Rounds for time)

Six sets for times of:

Row 300 Meters

40 Double-Unders

Heavy Farmer Carry 300+/200+

Metcon (Weight)

Four sets of:

Chinese Rows x 5 reps

(go as heavy as you can)

Rest 60-90 seconds

GHD Sit-Ups x 12 reps

Rest 60-90 seconds

By kevinbest73

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