CrossFit

CrossFit Dark Element – CrossFit

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CFDE warmup (No Measure)

Barbell Conditioning

EMOM X 7

3 Front Squats + 4 burpee over bar

**choose 60%-70% of squat clean**

Conditioning

3 rounds for time:

25 jumping pull-ups

25 push-ups

25 double unders

**each round is to be completed unbroken** rest as needed between rounds

Metcon (AMRAP – Rounds and Reps)

As Many Rounds as Possible in 8 Minutes:

9 Burpees

7 Kettlebell Swings (53/35)

5 Goblet Squats (53/35)

Roll Out

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