4-4-24

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

~~into~~

Warm Up

Push Press & Box Jumps

Metcon

Metcon (Time)

DO NOT DROP THE BARS

4 Rounds

4 Burpee Box Jump Overs 24, 20

20 Alt KB Swings 53,35 (70,44)

4 Burpee Box Jump Overs 24,20

10 Push Press 95,65(115,85)

→800,700m on AB←

2 More Rounds

(Score is Time)

Weightlifting (Optional)

Weightlifting (No Measure)

Seated DB Press

4×8-10

Later Raises 5×5

w/ Slightly Bent over Flies 5×8-10

Double DB Hang High Pulls

4×8-10