Wednesday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

FOR QUALITY (10 MIN TIME CAP)

3:00 Bike (increase intensity gradually)

Into…

3 Sets

10 Lunges w/ Twist

12 Air Squat

14 Alt. Groiners

15ft Duck Walking

Strength

Front Squat (1RM)

ON A 20:00 RUNNING CLOCK…

Build to 1RM Front Squat

Workout

Metcon (AMRAP – Reps)

EMOM x 9 MINUTES

MIN 1 – Max Front Squats 135,95 (185,125)

MIN 2 – Max Barbell Front Rack Hold

MIN 3 – Max Knee 2 Elbow

Maintain proper front rack position during the FR Hold. Elbows up, body should be in a straight line from ankle to knees to hips to shoulders.
Score is max total reps of FS & K2E combined.