11-18-17

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

500m Row or 1k AB

2 Sets

10 Toe Touch Jumping Jacks

10 Air Squats

5 Inchworms

~~into~~

2 Sets w/empty bar

10 Hang Cleans

10 Strict Press

→then warm up to WOD weight

Metcon

Partner WOD (Time)

For Time

115 Double Unders

~~~~~~~~~

4 Rounds

24 Alt Burpee Shuttle Runs

24 Clean & Jerk 95,65(135,95)

~~~~~~~~~

115 Double Unders

Athletes Will split Double Unders and Clean & Jerks however they choose.

Athletes will go 2 for 2 on Burpee Shuttle Runs until all 24 have been completed.