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CrossFit ThunderDome – CrossFit
Job 2:11-13
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
10 Jumping Jacks
8 Jumping Squats
6 Push-Up to Down Dog
Into…
2 SETS
10 Elbow Punches
5 Front Squat
5 OH Press
Metcon (Time)
6 Rounds for Time
30 DU’s (50)
15 DB Push Press 45,25 (50,30)
10 DB Box Step-Ups 24,20 (same weight)
Optional Cool Down
Warm-up (No Measure)
FOR QUALITY
5:00 Foam Roll Upper Back
2:00 Child’s Pose
(No Measure)