Friday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 AB or Rower

~~into~~

2 Sets

10 PVC Pass Throughs

10 PVC Good Mornings

10 Bootstrapper Squats

~~into~~

2 Sets

8 MB Cleans

8 MB Strict Press

8 Push Up to Pike

Workout

Metcon (AMRAP – Reps)

20 Min AMRAP

25 Wall Ball 20,14

25 Alt KB Swings 53,35

25,20 Cals on AB, Rower or Ski

25 V-Ups

Score is Total Reps

Alternate between the calorie units each round.