Practice Day

Announcements

Sign up for the San Jose Turkey Trot 5k or 10k!!

12th Annual Silicon Valley Turkey Trot

Coaches Todd, Heather, Aaron, Jordan, Hillary, & Lauren will be running, Join Them on Thanksgiving.

Sundown CrossFit – CrossFit

Warm-up

Dead Lift Warm-Upd (No Measure)

15 Banded Good Mornings

15 hip hing

15 inch worms

15 cobras

IWT

Metcon (Time)

3rds

10 Deadlift @65% of 1rm

200m Run

2min rest between Rds

*Time minus Rest

5min Rest

Metcon (Time)

5rds

10 DB Full Snatch 25/45

10 Burpee Box Jumps

1min rest between Rds

*Time minus Rest

5min rest

Metcon (AMRAP – Reps)

RX: Max Muscle-ups

Scale: Max Ring Rows/Ring Dips

**RX: If less then 10 Unbroken you Owe 5 non-scored reps

**Scale: If less then 20 on both you owe 3×5 of each

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