11-02-23

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

1000m Row or 2k on AB

3 Sets

10 Kip Swings

10 Air Squats

5 Inch Worms w/Push Up

Metcon

Metcon (AMRAP – Reps)

24 Min AMRAP

2, 4, 6 – Max Pull Ups

8,10,12 – Max Goblet Squats 53,35

14,16,18- Max STOH 115,75

20,22,24- 200m Row

8 Wall Ball on odd minutes

20,14