03/27/2017

Dark Sky CrossFit – CrossFit

Warm-up

2 rounds (1 min work/:30sec rest)

Row

Air squats

Pull-ups

Back Squat (Every 2:30 minutes for 10 miuntes )

Build up to 80% then:

4 sets x 3 reps @ 80%

Metcon (Time)

1 round

30 wallballs 20/14

30 SDLH 75/55

30 box jumps

30 push press 75/55

30 cal row

30 push ups

10 back squat (bodyweight/ 3/4 weight)

By kevinbest73

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