Team Day

Announcements

If you have not signed up for the Games.CrossFit.com LIFTOFF Please do we will be holding the event 11/6 – 11/8 DON’T MISS OUT!!

Sundown CrossFit – CrossFit

Warm-up

Fuhring (No Measure)

run 400m

10m lunges

20m high kicks

10m inch worms

20m high knees

20m butt kickers

3 rounds

10 air squats

5 push ups

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

22 Min AMRAP

4 HSPU or 2 Rope Climbs

20 Pull-ups

20 Deadlifts 225/155

200m Partner Run with plate 45/25

One person working at a time

*Both partners run the 200m together while one holds the plate. May switch who holds at any time

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