Practice Day

Sundown CrossFit – CrossFit

Warm-up

(No Measure)

Clean & Jerk Drills w/barbell

Weightlifting

Metcon (6 Rounds for weight)

C&J Ladder: Perform the following lifts every 3 min:

3 C&J @ 80% of 1RM

2 C&J @ 85% of 1RM

1 C&J @ 90% of 1RM

1 C&J @ 90% of 1RM

2 C&J @ 85% of 1RM

3 C&J @ 80% of 1RM

Metcon

Metcon (Time)

For Time

1 Mile Run

50 Box Jumps

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