7-25-17

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

3:00 Row or AB

2 Sets

20 ountain Climbers

2/2 Pigeon Pose

2/2 Sampson Stretch

~~into~~

5 Sets

4 Jumping Lunges

4 Front Squats

(Increase Weight Each Set)

Metcon

Metcon (Time)

15-12-9-6-3

Front Squats 115,75(135,95)

Cals on Row/AB

(Score is Time)

12:00 Time Cap

Metcon (No Measure)

3 Sets :20 Work/:10 Rest

Hollow Rocks

Tuck Ups

V-Ups

Hollow Rock Hold