12-22-23

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

In No Particular Order

300m Row

700m AB

300m Ski

10 25′ Shuttle Runs

Metcon

Active Recovery Metcon (4 Rounds for reps)

4:00 AMRAP for 4 Sets

500m Row / 1100m AB*

30 Air Squats

Max Effort Up Downs

~~1:30 Rest b/t Sets~~

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*Athletes will alternate between Rower and AB each set.

**Wear a vest to spice it up a little.

(Score Each Set Separately)