Saturday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

8 KB DL

16 Mountain Climbers

8 Scap Pull-ups

8 Lunges

-rest 1:00*-

AMRAP x 3 MINUTES

8 Russian KB Swings

8 Plank Jump Tucks**

8 Kip Swings

8 Step Ups

Workout

Metcon (Time)

Partner WOD For Time

1000m Row

14 Strict HSPU

20 Box Jumps 24,20

30 DB Muscle Cleans 50,35

750m Row

14 Strict HSPU

20 Box Jumps 24,20

30 DB Muscle Cleans

500m Row

14 Strict HSPU

20 Box Jumps 24,20

40 DB HC 2 OH

Cool Down

Warm-up (No Measure)

3:00 Slow Pedal on Bike

2:00 Walking Rest

1:00 Rebound Rest*

*Rebound = Lay & Breath Slow!