4-1-24

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

500m Row

3 sets

10 Toe Touch Jumping Jacks

10 Air Squats

5 Push Ups

5 Pike Push Ups

Metcon

Metcon (Weight)

8 Min EMOM

3 Deadlifts

2 Cleans

1 C&J

*Increase as rounds go

Metcon (Time)

4 Rounds

8 Hang Cleans 95,65(135,95)

8 Thrusters – Same

8 Pull Ups

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400m Row