11-15-23

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up / DLHCSP (AMRAP – Reps)

2 Sets

2 Burpee Shuttle Runs

60′ Butt Kicks

2/2 Sampson Stretch

2/2 Shin Box Extensions(90/90)

10 Push Up to Pike

~~into~~

3 Sets

2 Deadlifts

2 Hang Cleans

2 Shoulder to Overhead

Metcon

Metcon (Time)

NO DROPPING THE BAR

600m Run / 1400m AB*

~~> 4 Rounds

15 Hang Snatch Pulls 75,55(95,65)**

2 Bar Facing Burpees

15 Push Press**

2 Bar Facing Burpees

10 Pull Ups

~~>Buy Out

600m Run / 1400m AB*

NO DROPPING THE BAR

**Add 2 Bar Facing Burpees if

you break up reps

(Score is Time)

*Run / AB: do either one at the beginning and the other one at the end.

**If you break up your reps on the weighted movements you will perform 2 Bar Facing Burpees prior to picking the bar back up..