Tuesday

CrossFit ThunderDome – CrossFit

1 Timothy 1:12-17

Warm-up

Warm-up (No Measure)

3 ROUNDS

30 Single Unders

10 Scap Pull-Ups

5 Single DB Front Squat

Following the warm-up, go into your teaching of the movements for the workout and skill.

Metcon

Metcon (Weight)

8 Min EMOM

6 Back Squats

6 Air Squats

Rec 135,95

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

5 Deadlifts 185, 125 (245, 175)

5 Box Jump Overs 24,20 (30,24)

10 Goblet Squats 53,35 (70, 44)

20 DUs (30)

***Singles is 3x