STRENGTH CYCLE TEST WEEK – PRACTICE

Announcements

**NO CLASS SATURDAY!!**
Come Support our 5 all ladies teams of 2 at the Femme Royale Competition.

@WINE COUNTRY CROSSFIT
OCTOBER 17TH

818 Jackson St Napa, CA 94559

Sundown CrossFit – CrossFit

Warm-up

(No Measure)

Press

Push Press

Push Jerk

Split Jerk

*Skill practice & Difference between movements, WHY we use all 4.

Weightlifting

Push Press (1 Rep Max)

Metcon

Metcon (Time)

For Time:

50 Russian KB Swings (53/35)

50 KB Goblet Squats

50 American KB Swings

*On top of each minute you must perform 5 burpees. Workout starts with 5 burpees.

Extra Credit

3rd for quality

10 hollow rocks

10 top support ring swings

10 push-ups

10 DB rows 45/25

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