Friday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 PVC Pass Throughs

10 Alt. Groiners

20 Jumping Jacks

2 ROUNDS

10 Bootstrappers

10 Behind the Neck Snatch Grip Shoulder Presses

20 Single Unders

2 ROUNDS

10 Snatch Deadlifts

10 Hang Muscle Snatches

20 Double Unders

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Establish a Heavy Set of the Complex

1 Snatch Deadlift

+

1 Hang Power Snatch

+

1 Power Snatch

(Score is Weight)

Workout

Metcon (Time)

50 Cal Row

40 Box Jumps 24,20

30 T2B

20 HSPU

30 T2B

40 Box Jumps

50 Cal Row