8.12.15

Announcements

Moxie Madness this weekend at SJSU come out and support the 4 teams we have competing. Ask your coach for more details.

Sundown CrossFit – CrossFit

Warm-up

Fuhring (No Measure)

run 400m

10m lunges

20m high kicks

10m inch worms

20m high knees

20m butt kickers

3 rounds

10 air squats

5 push ups

Gymnastics

Muscle-ups (3x Max effort )

Skill 1: Ring Swing 3×10

Skill 2: Dip Swing 3×10

Skill 3: Pitcher position transition 3×10

Skill 4: MU

Metcon

Metcon (Time)

5 RFT

5 Shoulder to Overhead 155/105

10 Pull Ups

15 Box Jumps 24/20

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