Practice day

Sundown CrossFit – CrossFit

Warm-up

(No Measure)

2 rds

200m Run

15 Arch Hollow bar swings

5 Full Snatch empty bar

10 Lunge to HandStand

IWT

Metcon (3 Rounds for time)

3rds

3 Full Snatch @80%

1min Row for meters

5 Bar Muscle-ups/10 pull ups

2min Rest Between Rounds
Rest 5min

Metcon (2 Rounds for time)

3rds

20 KBS

15 Burpees

200m Run

1min rest (30′ Handstand Walk durring rest)

Extra Credit

3×10 Strict Pull-Ups

3×10 DB Press

3×10 Hollow Rocks

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