Thursday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Bike (Increasing pace every :30)

Into…

EMOM x 8 MINUTES

MIN 1 – :25 Lunges / :25 Step-Ups

MIN 2 – :25 KB Deadlift / :25 KB Swings

Workout

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Finisher

Metcon (No Measure)

8 SETS

TABATA (:20 on/:10 off)

MOVT 1 – Alt. Quadruped Bird Dog

MOVT 2 – Heel Taps*

*Laying down with the feet flat on the ground. Shoulders lift off the ground and you reach side to side towards each heel.

(No Measure)