CrossFit – Sat, Mar 16

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

2 Sets

6 Shuttle Runs (3 Point Touch)

60′ Butt Kicks

60′ High Knees

10 Air Squats

10 Push Up to Pike

~~into~~

3 Sets w1 DB

6 Deadlifts

6 Front Squats

6 Push Press

Metcon

Metcon (AMRAP – Reps)

18 Min AMRAP

5 Burpee Deadlifts

5 Front Squats

5 Push Press

5 Toes To Bar or V-Ups

**→ 2 DBs 40s,25s(50s,35s)**

P1 Will Start Rowing for Cals

P2 Will Start on movements

Partners will switch upon completion of 1 round.

*

Score is total reps + total calories. Note the two different scores in your notes.

*

If doing it alone, perform as follows:

15 Cals on Rower

then 1 Round of Movements.

Continue for 18 Minutes.