Practice DaY

Sundown CrossFit – CrossFit

Warm-up

(No Measure)

3rds for quality

200M

10 Arch Hollow

10 Barbell Snatch Pulls

5 PWR Snatch

10 Overhead Squats

5-10 Ring Dips

Weightlifting

Split Jerk (5×2 work to a heavy double )

Metcon

Metcon (AMRAP – Reps)

Against 12min clock:

800m Run

40 Toe to Bar

20 Ring Dips

10 Squat Snatches (115/75)

As many Burpee Box Jumps as possible in the time remaining (24/20)

*score is number of burpee box jump reps

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