CrossFit Dark Element – CrossFit

View Public Whiteboard

CFDE warmup (No Measure)

Run 800 meters

into 2 rounds of Cindy

Rest 1 min…..

Into a burner

3 rounds

200 meter sand bell run

10 alternating single arm sand bell swings

15 see the lights w/sand bell

Metcon (Time)


100 double under buy in

50 box jumps or step ups (24/20)

40 burpees

30 hand release push-ups

20 pistols/ assisted w/band or box

10 toe 2 bars

100 double under buy out
20 min cap….post time on white board


Remainder of time, work on overactive muscles and roll out fatigued areas. Get ready for 16.3

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