03/20/2017

Dark Sky CrossFit – CrossFit Skills & Strength Development

Power Clean + Hang Clean + Jerk

Every two minutes, for 12 minutes (6 sets):

Build to today’s heaviest set.

Metcon (No Measure)

EMOM for 20 mins

min 1. 2 Muscle Up

Min 2. 5 dips

Min 3. 5 Ring pull up

Min 4. Rest

Metcon (No Measure)

Three sets of:

Bulgarian Split Squat x 8 reps each @ 3011

(use heavy DBs or KBs in each hand)

Rest 90 seconds

Seated Strict Overhead Press x 8 reps

Rest 90 seconds

By kevinbest73

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