6/14/19

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Line Warm Up (Down & Back) 2 Rounds

Jog

High Knees

Butt Kicks

Walking Lunges

10 Air Squats

10 Push Ups

Handstand Walks or hold 30 Seconds.

Weightlifting

60 Second EMOM (5 Rounds)

2 Power Clean + 3 Front Squats 115/75

Metcon

Metcon (Time)

Partner WOD for time

100 DUs

24 Squat Cleans

100 DUs

16 Squat Cleans

100 DUs

8 Squat Cleans

Reps split in half any rep scheme

135/95 (Rx+ 2 rounds)