Friday

CrossFit ThunderDome – CrossFit

John 10:28

Warm-up

CFTD (No Measure)

3 ROUNDS

20 Jumping Jacks

10 Air Squats

10 Push Ups

10 Sit Ups

10 DB Push Press

2 Sampson Stretch

Workout

Metcon (Time)

PARTNER WOD RX

15 Min Time Cap

100 DU’s

10 Alt Pistols (Same time)

80 Burpees Over the Bar

10 Pistols

60 T2B

10 Pistols

40 KB Snatch 53,35

10 Pistols

20 Partner DL 315, 245

10 Pistols

100 DU’s

Pistols are done by each partner and at the same time. (Not Sync)

**To click RX BOTH partners must be doing RX movements.

Metcon (Time)

PARTNER WOD SCALED

15 Min Time Cap

200 Singles

10 Air Squats

80 Burpees OTB

10 Air Squats

60 Butterfly Sit-Ups

10 Air Squats

40 DB Snatch 30,20

10 Air Squats

20 Partner DL 185

10 Air Squats

200 DU’s

Air Squats are performed by both partners at the same time. (Not Sync)