Practice 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

Squat 1A (No Measure)

200m jog

20 wall squats Slow

Hip Band Mobility 20 reps

Lizard Band Mobility 1min each side

20 Wall Squats

200m Jog

Weightlifting

Back Squat (20rep Back Squat @70lbs less than 5RM)

Metcon

On a Running Clock

Metcon (Time)

5 Rounds

15 WallBalls

5 DL (245/165)

Rest 2 Minutes then:

Metcon (AMRAP – Reps)

Max Set of Unbroken Toe to Bar

Rest 1 minute then:

Metcon (AMRAP – Reps)

Max Set of Unbroken Pull Ups

*Record all 3 scores

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