CrossFit – Thu, Jan 4

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

500m Row

3 Rounds

10 MB Cleans

10 Russian KB Swings

10 Kips Swings

Metcon

Metcon (4 Rounds for reps)

4:00 AMRAP for 4 Sets

400m,350m Row

15 Wall Ball 20,14(30,16)

15 KB Swings 53,35(70,44)

Max Effort Pull Ups

~~Rest 1:30 b/t sets~~

(Score each set of Pull Ups)

Metcon (5 Rounds for reps)

1:00 AMRAP for 5 Sets

20 Russian KB Swings

Max 25′ Shuttle Runs

~~Rest 1:00 b/t Sets~~

(Score total Runs for each Set)