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CrossFit ThunderDome – CrossFit
200m runs are now to the cattle guard, not the cone!
Warm-up
CFTD-1 (No Measure)
2 Rounds
200m Run
10 Push Ups
10 Sit Ups
10 Air Squats
10 Jumping Jacks
10 Good Mornings
High Knees/Butt Kicks
Weightlifting
Front Squat (10-8-6-4-2 / E2MOM)
First set 60% 1RM. increase to heavy set of 2.
Workout
Metcon (Time)
4 Rounds:
200m run (cattle guard)
10 C&J 135,95
~~~~~~~~~~~~~
4 Rounds:
10 DL 185,125
200m Run (cattle guard)
Goal for today: First 4 rounds should be completed in 6 mins or less. WOD should be completed in under 11 mins.
This is NOT a time cap, understand the intensity of the work-out. PLAN!!!