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

Weightlifting 3A (No Measure)

2 min Aerobic – Run/Stationary Bike/Row

10 x each leg Toe Touch & Reach Away

10 x Squat – Drop & Pop Warmup

10 x Squat – Elevated Toes

10 x each/side Side Bends & Reach

10 x each/leg Mountain Climbers

Weightlifting

Back Squat (20rep Back Squat @65lbs less than 5RM)

Metcon

Metcon (Time)

For Time: 13min Cap (total time)

15 Clusters 165/115

1 min rest

15 Full Cleans

1 min rest

15 Thrusters

*Each of the 3 sets are to be done as sprints

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