Skill

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

EMOM

12min EMOM

min 1: 15 Arch Hollow on the rings

min 2: 5 Tuck to invert

min 3: Max Push ups

min 4: 1min rest

Metcon

Metcon (Time)

3 Rounds

15 Hang Power Clean (135/95)

10 Ring Dips

5 Bar MU

30 DU
(scale for BMU= Banded BMU or C2B Pull Up)

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