Tuesday

December 8, 2020
ctwodify
WOD

CrossFit ThunderDome – CrossFit

1 Thessalonians 5:1-11, 16-18

Warm-up

Warm-up (No Measure)

2 ROUNDS

8 Up-Downs

8 KB Deadlift

8 Scap Pull-Ups

Into…

2 ROUNDS

6 Burpees

6 Russian KB Swings

3 Strict Pull-Ups or 6 Ring Rows

Skill

1RM Front Squat (5-4-4-3-2-1-1RM)

15 Mins to work up to your 1RM Front Squat.

Workout

Metcon (Time)

FOR TIME

20 Front Squat 95,65 (135,95)

40 Sit-ups*

40 Plate OH Step-Back Lunges 15,10 (25,15)

15 Front Squat 115,75(155,105)

30 Sit-ups

30 Plate OH Step-Back Lunges

10 Front Squat 135,95 (185,125)

20 Sit-ups

20 Plate OH Step-Back Lunges

10 Front Squat 135,95 (185,125)