Friday

CrossFit ThunderDome – CrossFit

Warm-up

Community Day (No Measure)

20 Mountain Climbers

15 Push Ups

15 Sit Ups

15 Jumping Jacks

15 Air Squats

15 Floor Sweepers

Sampson Stretch (15 Sec Hold each side)

Strength

Back Squat (5×5 (30X1)*)

5×5 (30X1)*

Back Squat

*Use 75-80% of 5RM for all sets.

(Score is Load)

Workout

Metcon (Weight)

E2MOM x 14 MINUTES

7 Back Squat 135,95 (155/105)

7 Burpee Over Bar

7 Push Jerk

(Score is Load)

Cool Down

Warm-up (No Measure)

5:00 Flow Stretching

(No Measure)