Practice Day

Sundown CrossFit – CrossFit

Warm-up

(No Measure)

400m Jog

Then

3 rds

15 Arch Hollow

10 Push-Ups

10 3 down 3 up Tempo Squat

Weightlifting

Back Squat (@20lbs less than 5RM)

Metcon

Metcon (2 Rounds for reps)

“Chase the dragon”

AMRAP 3

10 Thrusters (95/65)

10 Pull Ups*

Rest 2 minutes,

then Run 600m

Rest 2 minutes then

AMRAP 3

Burpee Pull Ups**

*Scale for pull ups will be jumping pull ups

**Scale will be regular burpees

Competitors Goal: Complete 100 reps or more in under 13 min total time

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