Practice Day

Sundown CrossFit – CrossFit

Warm-up

(No Measure)

2 rds

200m Run

10 Cycle Jumps 5each leg

10 Lateral Squats

10 Tempo Squat 5 down/5 up

Weightlifting

Back Squat (1×20 @30lbs less of arm)

Metcon

Metcon (AMRAP – Reps)

Against 11 min clock:

Min 0-1:30: Max full cleans (95/65)

Metcon (6 Rounds for weight)

Starting at 1:30 perform the following complex once every 90seconds for max load:

1 Squat Clean + 1 FS + 1 Jerk

*You will perform exactly 6 “sets” of the complex. On the last “set”, you will get an additional :30sec (thus the 11 min clock).

*You can load the bar with as much weight as you want once the 1:30 of max cleans are complete, and you can add weight between sets.

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