CrossFit – Fri, Feb 16

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

5:00 Row

2 Sets

4 Burpee Shuttle Runs

4 30′ Side Shuffle

4/4 Cosak Squats

~~into~~

3 Sets w/empty barbell

8 Hang Snatch

8 Thrusters

8 Kip Swings

Metcon

Metcon (AMRAP – Rounds and Reps)

DO NOT DROP BARS FROM OH

18 Min AMRAP

10 Hang Snatch 95,65

10 Toes to Bar or 15 V-Ups

10 Thrusters

10 Pull Ups

→250m Row after EVEN rounds←

or 500m AB. Do not have to alt.

(Score is total Rounds & Reps)

Weightlifting (Optional)

Weightlifting (No Measure)

Super Set the following

6×8 Alt DB Curls (Increase each set)

w/8-12 Tricep extention

~~into~~

4×8 DB Preacher Curls

w/8-10 Cable tricep kickbacks

~~into~~

3×8-10 Straight bar curls