Friday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

2 Sets

10,8 Cals on AB

8 Bootstrappers

5 Push Up to Pike

~~~into~~~

3 Sets

6 Barbell Strict Presses

8 Russian Kettlebell Swings

8 Box Step Ups

Strength

Push Press (Build to a heavy set of 5)

ON A 10:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Push Press

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

12Min EMOM

5 Hang Clean 95,65(135,95)

5 Front Squats

Max Alt Box Step Ups w/DB*

*Single DB – 40,25(50,35)

(Score is total Box Step Ups)

**:10 rest between Minutes**

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back + Tricep Smash

(No Measure)