Wednesday

CrossFit ThunderDome – CrossFit

Warm-up

Row/Tabata (No Measure)

Row 500m

Tabata

Lat Lunges

Burpees

Jumping Jacks

Air Squats

Tabata

Mountain Climbers

Push Ups

Sit Ups

Air Squats

Workout

ThunderDome Baseline – Sprint (AMRAP – Reps)

AMRAP x 2 MINUTES

Max Calorie Bike
**Last Seen 9/27/19

Metcon

Metcon (Time)

10-1

Wall Ball 20,16(30,20)

Hang Cleans 115,75(155,105)

Push Press

3 Burpees every 3 minutes