Ladies Barbell This Friday 6:30pm
NO 6:30pm Class Gentleman. Ladies only.
Sundown CrossFit – CrossFit
Clean & Jerk drills
Metcon (12 Rounds for weight)
1 Power Clean + 1 Front Squat+ 1 Push Jerk + 1 Spilt Jerk
Starting at 50% of Push Jerk
Spend 15 minutes rotating through stations:
Station 1: Rolling Mat
Practice forward roll/HS hold to roll out/HSW to roll out.
Station 2: Rings
Practice bottom position ring swings/butterfly ring dips/strict ring dips/ring support holds.
Pull Up Bar
Practice bar muscle up/butterfly C2B/forward and backward roll overs/L-Pull ups