11-14-23

CrossFit ThunderDome – Location – CrossFit

Warm-up

Skill Work

DUs

Warm Up (No Measure)

2 Sets

2/2 Pigeon Pose

2/2 Sampson Stretch

2 Shuttle Runs

8 Air Squats

8 Squat Jumps

~~into~~

5 Sets / *increase weight each set

2 Deadlifts

2 Hang Cleans

2 Front Squats

Metcon

Metcon (Time)

20-10 (Evens Only)

Wall Ball 20,14(30,16)

Russian KB Swings 53,35(80,53)

Alt Singles Unders (DUs)

.

8 Front Squats every 3 minutes through min 12 95,65(135,95)

If sub 12 Min, you will finish with 8 Front Squats

The front squats at the 12 Min mark is the final set.