Friday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS FLOW SQUAT WARM-UP

10/8 Cal on Bike

10 Bootstrapper Squats

10 Alt Reverse Lunges w/ a Twist

10 Alt Leg Swings

10 Alt Knee Pull to Chest

Into…

2 SETS BARBELL FRONT RACK WORK

:30 L/R Tricep Smash in Rig

10 Alt Front Rack Punches in Rig

10 Elbow Punches from Back Rack

Strength

Front Squat (5-5-5)

5-5-5

Front Squat*

*Set 1 – 30-40% x 5

Set 2 – 40-50% x 5

Set 3 – 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

Workout

Metcon (Time)

FOR TIME

21-15-9

Thruster 95,65

Burpees (hands must come above the shoulders and hips must come open in the jump)

-12:00Hard Cap-

Optional Cool Down