04/06/2017

Dark Sky CrossFit – CrossFit Skills & Strength Development

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps in 20 minutes of:

8 Overhead Reverse Lunges (115/75 lbs)

15 Chest-to-Bar Pull-Ups

8 Overhead Reverse Lunges (115/75 lbs)

15 Calorie Assault Bike

Deadlift

Every 3 Minutes

Deadlift

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 reps @ 60%

*Set 3 – 8 reps @ 75%

*Set 4 – 6 reps @ 85%

*Set 5 – 4 reps @ 90%

Metcon (No Measure)

If Time Allows
Three sets, not for time, of:

Bent-Over Barbell Row x 6-8 reps @ 2111

Rest 60 seconds

Weighted Pull-Ups x 4-6 reps @ 21X0

Rest 60 seconds

Glute-Ham Raises x 6-8 reps @ 3011

Rest 60 seconds

By kevinbest73

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