9.1.15

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

Weightlifting

Front Squat (In 5 sets find a heavy double )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5min

1-2-3-4-5……

Ground to Overhead 135/95

Pull Up
Go harder than you have ever in your life!!

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