Team Day

Sundown CrossFit – CrossFit

Warm-up

Mastering Foundational Movements (MFM (No Measure)

8-10 reps of each

Press

Push Press

Push Jerk

Front Squats

Thruster

Back Squats

Overhead Squats

Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two with one partner rowing at all times:

25min AMRAP

10 Power Cleans (135/95)

10 Hand Release Push Ups

15 Air Squats

400m Row

*One partner works on power cleans, push ups and air squats, while other partner rows

*Partners decide when to switch on rower however it must be done at even 400m sums. You can only switch at 400m/800m/1200m etc. Strategically you may choose to switch every 800m instead of every 400m for example.

*Substitute 400m Run if all rowers are in use

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