Practice Day

Announcements

Holiday Schedule
12/21 – 12/23 – normal class times
12/24 9am / 10am / 11am classes
12/25 Closed
12/26 normal class times
12/28 – 12/30 Normal class times
12/31 – 9am / 10am / 11a, classes
1/1 12pm & 1pm classes
1/2 normal class times

Sundown CrossFit – CrossFit

Warm-up

(No Measure)

Snatch DL

Snatch Pull

PWR Snatch

OHS

Snatch Balance

Snatch

EMOM

12min

1 Snatch Pull + 1 Power Snatch + 1 Full Snatch (@65% )

Metcon

Metcon (9 Rounds for time)

Tosh Sprints

3 Rounds for Time:

200m Run (rest equal to run time)

400m Run (rest equal to run time)

600m Run (rest equal to run time)

Post times for all 9 runs in comments

Extra Credit

Big Girl Gymnastics

Chin-ups (10-8-6-4-4 (AHAP) )

Bent Over Row (3×6 (4×2 tempo)*)

*note: 4-count down, 2 second hold at the sternum, then explode up

YTW ( 3×6 YTW light DBs or Rings)

Bicep Curls (3×12 reverse curl (4-count down))

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