CrossFit – Fri, Mar 29

Announcements

The Crucifixion WOD is this Saturday. I hope everyone can make it and participate. I will open the doors at 8am and will try to start running waves around 8:30am.

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm UP (No Measure)

2 Sets

10 PVC PAss Through

10 PVC Good Mornings

10 PVC Overhead Squats

10 PVC Sots Press

~~into~~

2 Sets w/empty bar

8 Hang Snatch

8 Overhead Squats

8 Push Up to Pike

Metcon

Metcon (Time)

~~20 Wall Ball 20,14(30,16)~~

→9,6,3

Overhead Squats 95,65(135,95)

Handstand Push Ups (Strict)

~~~20 Wall Ball~~~

→15,12,9

Overhead Squats 75,45(95,65)

Handstand Push Ups (HSPU)

~~~20 Wall Ball~~~

(Score is Time)

Please use the 15# bars if you are doing the workout as RX or Scaled.

*Scaled HSPUs are:

HSPU Dips

HS Hold :20

Strict DB Press