Skill Day

Sundown CrossFit – CrossFit

Warm-up

(No Measure)

Clean Barbell Warm-up

Weightlifting

P2 Clean (3×3 Full Clean )

Metcon

Metcon (10 Rounds for reps)

EMOM 10

Min 1: 6 Strict Pull Ups

Min 2: 3 Push Jerks + 3 Narrow Grip OHS (loading between 60 and 70% of Max PJ)

*Bar can be taken from the ground or the rack

Extra Credit

Row:

1000m @80% effort

60sec rest

250m @100%

60sec rest

750m @80%

60sec rest

200m @100%

60sec rest

500m @80%

60sec rest

150m@100%

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