Tuesday

CrossFit ThunderDome – CrossFit

Luke 9:11-17

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP…

-In teams of 2 (need a light or moderate KB)

P1 → Bike @ EZ Pace

P2 → 10 Groiners + 10 KB Swings + 5/5 KB Clean (P2 is timer)

-then switch!-

P1 → Bike @ MOD Pace

P2 → 20 KB Taps from Plank + 5/5 KB Thruster + 10 KB Goblet Lunge

-then switch!-

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

2400m AB (Split)

24 Rounds (split IGYG)

5 Burpees

10 Air Squats

14 Lunges

2400m AB (Split)

RX+ is with a weight vest

(Score is Time)

35 Min Time Cap