11-17-23

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jump Rope

PVC Pass Through

OH-PVC Squats

Handstands

Tabata

Jump Rope

Inchworms

Good Mornings

Handstands

Metcon

Metcon (Time)

4 Rounds for Time

200m Row / 500m AB*

20 Alt DB Snatch 40,25(50,35)

15 Plate Push Ups

15 V-Ups (Toes to Bar)

(Score is Time)

*Alt Row and AB each round