Skill Day

Announcements

Ladies Barbell This Friday. 6:30pm – 8pm
CrossFit Jigsaw Competition Saturday – Gym Closed
Gymnastics Fundamentals Class Sunday 10am.

Sundown CrossFit – CrossFit

Warm-up

(No Measure)

Mobility & Barbell Snatch Warm-Up

Weightlifting

Snatch (3×2 2@80%, 2@85%, 2@90%)

EMOM

Metcon (AMRAP – Reps)

EMOM 12

Min 1:  3 Muscle Ups

Min 2:  5 Tripod Leglifts to Headstand (controlled movement)

Min 3: As many Hang Full Snatches as Possible in :30 seconds (95/65)
Score is Full Snatches

Extra Credit

4x 800m run 1min rest, 200m Sprint

Rest 3min between sets.

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