12-28-23

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

2 Sets

8 Shuttle Runs

10 Toe Touch Jumping Jacks

10 Bootstrapper Squats

8 Broad Jumps

8 Push Up to Pike

Extended Warm Up (Time)

2 Rounds For Time

8 Box Jump Overs

8 Hang Cleans

4 HSPU

Metcon

Metcon (Time)

For Time

30 Box Jump Overs 24,20

25 Hang Cleans 115,75

20 HSPU

25 Hang Cleans

30 Box Jump Overs

30 Cals on Rower