CrossFit – Tue, Mar 19

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

500m Row

2 Sets

10 Cherry Pickers **4 Count

4 Burpee Shuttle Runs

10 Air Squats

10 Kip Swings

~~into~~

3 Sets w/empty bar

5 Thrusters

5 Kip Swings + 2 T2Bar

Metcon

Metcon (Time)

For Time

600m Run

21-15-9

Thrusters 95,65

BFB

400m Run

(Score is Time)

Weightlifting (Optional)

Weightlifting (No Measure)

Warm Up Back Squats to Mod Heavy

then 5×5 at that weight

Bulgarian Split Squats w/ 2 DBs

4 Sets of 6/6

Heavy Goblet Squats w/elevated heel

1 Sec Pause @ Bottom

2 Sec Squeeze @ the top

5 Sets of 6-8