Saturday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Row (EZ pace)

10 Scap Push-Ups

10 Scap Pull-Ups

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Wall Ball Thruster

1 ROUND

:30 Row (MOD pace)

10 Kipping Swings

5 Wall Ball Front Squats

5 Wall Ball Push Press to Target

5 Wall Balls

1 ROUND

:30 Row (SPRINT)

10 Kipping Swings

10 Wall Balls

Workout

Finisher

Warm-up (No Measure)

FOR QUALITY

100 Hollow Rocks

(No Measure)

Metcon

teams of 2

1ooom run(school road

5o pull ups

1ooom row

5o hang cleans 115/75

1ooom bike

5o stoh

finisher 2 mu

Metcon