4-8-19

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jump Rope

Squat Holds

Air Squats

Burpees

Tabata

Jump Rope

Air Squats

Push Ups

Frankenstein Walks

Weightlifting

Clean (Every 75 Seconds )

3 Sets of 3 @ 80%

3 Sets of 2 @ 90%

2 Sets of 1 @ 95-100%

Score last 2 Sets

Metcon

Metcon (Time)

4 Rounds

20 Wall Ball 20,14(30,20)

5 Cleans 155,105(185,135)

20 DUs (40)

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300m Row