Saturday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

“I go, You go” partner chipper warm-up! Have everyone partner up and grab out a slam ball, light KB, and light bumper plate. Against a 10:00 clock, challenge teams to see how far they can get. Only one person can work at a time.

ON A 10:00 RUNNING CLOCK…

200m Team Jog (run together)

40 KB Swings

40 Air Squats

40 Plate Ground to Overhead

40 Up Downs

40 Plate Push Press

40 Sit Ups

Workout

“STRAIGHT 100.” (Time)

FOR TIME

25 Cal Row

20 Wall Balls 20,14

20 Box Jumps 24,20

25 Cal Row

30 Wall Balls 20,14

30 Box Jumps 24,20

25 Cal Row

50 Wall Balls 20,14

50 Box Jumps 24,20

25 Cal Row

-20:00 Time Cap-

Optional Finisher

Warm-up (No Measure)

2 SETS

:30 Hollow Rock

2:00 Plank Hold

:30 Hollow Rock

50 Russian Twists (w/ Medball)