Game Day

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)

2rds

10 Barbells Presses

10 Arch Hollows on the bar

10 Clean Grip OHS

Metcon

Metcon (Time)

For Time:

Ping Pong

10 down to 1

Shoulder to OH (155/105)

1 up to 10

Chest to Bar Pull Up (No Butter Fly)

Ex. 10 S2OH 1 C2B, 9 S2OH, 2 C2B…

Extra Credit

10rds

150m Row 30sec rest between res

*Max Effort goal sub 5min work time

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