Game Day

Sundown CrossFit – CrossFit

Warm-up

Running 1A (No Measure)

Easy 800m Jog

10/side high kicks

15 Tempo Air Squats (3 sec down/3 sec up)

200m Run @ 60-70%

10-15 Standing Broad Jumps

200m Run @ 70-80%

Metcon

400m Run (Time)

Max Effort 400m Run

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

50 Wall Balls (20/14)

40 Box Jumps (24/20)

30 Pull Ups

20 Power Clean (135/95)

10 Muscle Ups

*Scale/substitue for MU can be banded MU or HSPU

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