05/31/2017

Dark Sky CrossFit – CrossFit Skills & Strength Development

Gymnastics

EMOM x 8

Odd: 2-4 MU or transitions

Even: 6-8 HSPU/negitives or holds

Weightlifting

Clean and Jerk (EMOM for 8 mintues)

1×60%

1×70%

1×75%

1×80%

1×85%

1×90%

1×80%/2

Clean Pull (Every 1:30 for 7:30 minutes)

3×95%

3×100%/4

Metcon

4 Rounds for Time:

400m run

12 deadlifts 225/155

45 DUs

By kevinbest73

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