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CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

Tabata

PVC Pass Throughs

PVC Good Mornings

Up Downs

Push Up to Pike

~~~4 Shuttle Runs~~~

Tabata

Air Squats

V-Ups

Empty Bar Push Press

Empty Bar Hang Snatch

Metcon

Metcon (Time)

25-20-15-10

Wall Balls 20,14

KB Swings 53,35

Hang Snatch 115,75

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400m Row

3 Up Downs EMOM until the weighted movements are complete.