CrossFit

CrossFit Dark Element – CrossFit

View Public Whiteboard

CFDE warmup (No Measure)

50 double unders/ 100 singles

10 step sumo squat work

into 5 minutes of squat therapy

Strength

EMOM x 5 build to a heavy squat clean

start @ 60% of 1rep max and climb

Metcon (AMRAP – Reps)

4 minutes to complete

5 rounds of

5 deads (95/65)

5 hang cleans

5 push jerks

into 2 minutes of max burpee over bar

Rest 4 minutes

4 minutes to complete

5 rounds of

5 deads (95/65)

5 hang cleans

5 push jerks

into 2 minutes of max burpee over bar
The objective is to complete all 5 rounds in the sub 3:30 time, giving you 30 seconds or more of rest. Giving you time to prep for the burpees.

Post time you finished on white board/ burpees are tie breaker

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