Practice 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

Squat 2A (No Measure)

2 rounds for quality

10 Plate counterbalance squats

10 Medball or Rig squats

10 PVC pipe knee target Squats

Weightlifting

Back Squat (1×20 @50lbs less than 5RM)

Metcon

Metcon (Time)

Sprint Couplets

Round 1

400m Run

15 Front Squats (155/105)

15 Box Jumps (30/24)

Round 2

200m Run

18 C&J (135/95)

18 Burpees

Round 3

8x 50m Shuttle Run (25 out 25 back = 1)

21 HSPU

21 Chest to Bar Pull Ups

*Rest 2 min between rounds

Score is Total time minus 4 min.

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