7-5-17

CrossFit ThunderDome – CrossFit

Warm-up

Warm Up (No Measure)

300m Row

2 Sets

5 Up Downs

5 Push Up to Pike

10 Air Squats

~~into~~

2 Sets w/empty bar

5 Deadlifts

5 Hang Cleans

5 Front Squats

Strength

Back Squat

6 Min EMOM

5 Back Squats

5 Air Squats

Metcon

Metcon (4 Rounds for reps)

4 Rounds

1 min Cal. Row

1 min DB Snatch 40,25(50,35)

1 min Squat Cleans 135,85(155,105)

1 Min Slam Balls 35,30(50,35)

1 min Rest

Record total reps each rnd