Friday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS

100m Row

8 Plate Ground to Overhead (:02 pause OH)

:20 Plank Hold

8 Glute Bridge-Ups

:20 Hollow Rock

3 Strict Pull-ups

~then~

2 Rounds (After setting up for the WOD)

100m Row

8 Plate Thrusters

5 Pull Ups

Workout

Saved by the Barbell (3 Rounds for reps)

3 rounds for max reps of:

1 minute of burpees


1 minute of wall-ball shots

1 minute of deadlifts


1 minute of med-ball sit-ups


1 minute of hang power cleans


Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans


Women: 14-lb. ball, 75-lb. deadlifts and cleans

Finisher

Metcon (No Measure)

5 SETS

10 Strict Toes 2 Bar or Strict Knee Raise

-Rest as Needed b/t Sets-