CrossFit

CrossFit Dark Element – CrossFit

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CFDE warmup (No Measure)

Partner warm up:

3 rounds of

400 meter row

15 pvc thrusters

15 hollow rocks

Partner 2 starts, when partner 1 gets off rower. Warm up pace

Barbell Conditioning

EOMOM X 12

3 Squat Cleans + 25 double unders

**choose 60%-65% of squat clean**

Scale as needed

Conditioning

3 rounds for time:

15 Burpee to plate 45/25#

15 OH walking lunge w/ plate

15 See the lights w/plate

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

10 Dumbbell Power Snatches

15 Hand-Release Pushups

20 AbMat Sit-Ups
Post score and weight on white board… Athlete focus on strength or speed..

Roll Out

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