Practice Day


Ladies Barbell This Friday 6:30pm

NO 6:30pm Class Gentleman. Ladies only.

Sundown CrossFit – CrossFit


Warm-up (No Measure)


200m run

10 Tempo Jump Squats 5 down/ 0 up

10 Jump lunges

10 fast skips

1min Squat Hold


Back Squat (RETEST 5RM!!!!)


Metcon (AMRAP – Reps)

3 Rounds:

6 Power Cleans (115/85)

12 Back Rack Reverse Lunges (in place)

1 min of max burpee over bar

*Rest 2 min b/t rounds

*Score is total burpee reps

*RX = WOD is done at listed loading and all barbell work MUST be completed UNBROKEN or you receive no credit for Burpees

*Competitors: Loading @ 185/125 and 60+ burpees

Extra Credit

Week 1 Pull-Ups – Big Girl Gymnastics

1. 4×5 Pendlay Row*

3×15 Unbroken Strict Pull-ups**

3a. 3×15 Supine Pull-ups

3b. 3×10 3-way raise

*Be as explosive as possible on the way up to your chest and control down slowly. Reset every rep.

**The vast majority of people will not be able to do this unassisted. We expect you to use enough band tension as well as a spotter if necessary to complete all reps with full range of motion.

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