CrossFit – Tue, Feb 6

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up / DLHCFS1 (No Measure)

2 Sets

15 Toe Touch Jumping Jacks

4/4 Shinbox Extensions

2/2 Pigeon Pose

8 Air Squats

5 Push Up to Pike

~~into~~

2 Sets w/empty bar

8 Deadlifts

8 Hang Muscle Clean

8 Front Squats

8 Broad Jumps

Metcon

Metcon (4 Rounds for calories)

3:00 AMRAP for 4 Sets

8 C&J 135,85(155,105)

8 Front Squats

Max Cals on Rower or Ski

~~Rest 1:15 b/t Sets~~

(Score each Set Separately)

Weightlifting (Optional)

Weightlifting (No Measure)

4×5 of a Complex

Squat Clean + 2 Reverse Lunges

Superset with

4×10 HEAVY Goblet Squats

~~then~~

Back Squat

2×10 Moderate Weight

5×5 Heavy

2×10 Moderate