7-28-17

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

2 Sets

15 Toe Touch Jumping Jacks

4/4 Shinbox Extensions

2/2 Pigeon Pose

8 Air Squats

5 Push Up to Pike

~~into~~

2 Sets w/empty bar

8 Deadlifts

8 Hang Muscle Clean

8 Front Squats

8 Broad Jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min 1+

Box Jump 24,20

Deadlifts 95,65(135,95)

Hang Cleans

Front Squats

200m Run after even rounds starting on Round 4

Metcon (Time)

21-15-9

Cals

T2B

~~~~~~~~~~~

3 Rounds

12 Hollow Rocks

12 V-Ups

*21 Cals on Rower

15 Cals on AB

9 Cals on Rower