04/12/2017

Dark Sky CrossFit – CrossFit

Warm-up

:30 work / :30 rest (8mins)

Jump squats

DU’s

Wallballs

GHD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
(Or heavy Fran 115/85)

Back Squat (Every 3:00 minutes for 12 minutes )

Build up to 80% of your 1-RM.

4 sets x 3 reps

(Add 0-10lb if you did this rep scheme 2 weeks ago)

By kevinbest73

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