03/30/2017

Dark Sky CrossFit – CrossFit Skills & Strength Development

Pull-Push-Pull (No Measure)

EMOM 15 Mins

Min 1 Chinese Row x 6-8 Reps

Min 2 Bench Press x 6-8 Reps

Min 3 Strict Pull Ups x 6-8 Reps

Deadlift

Every 3 minutes

Deadlift

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 reps @ 60%

*Set 3 – 10 reps @ 70%

*Set 4 – 8 reps @ 75%

*Set 5 – 6 reps @ 80%

Metcon (No Measure)

Three sets, not for time, of:

Death March x 20 reps

Immediately followed by. . .

Walking Lunge with Dumbbells x 20 steps

Rest 2 minutes

By kevinbest73

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