04/03/2017

Dark Sky CrossFit – CrossFit Skills & Strength Development

Warm-up (No Measure)

EMOM 12 Mins

Min 1: 3-5 Bar muscle ups

Min 2: Handstand walk

Min 3: 50 Du’s

Back Squat

Every 3 Minutes

Back Squat

Set 1- 5 reps @70%

Set 2- 3 reps @80%

Set 3- 1 rep @85-90%

Set 4- 10 reps @75%

Set 5- 10 reps @75%

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

6 Strict Handstand Push-Ups to 4″/2″ Deficit

12 Calorie Assault Bike

18 Chest-to-Bar Pull-Ups

By kevinbest73

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