CrossFit – Wed, Aug 23

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up / DLHCSP (No Measure)

2 Sets

2 Shuttle Runs

60′ Butt Kicks

2/2 Sampson Stretch

4/4 Shin Box Extensions

10 Push Up to Pike

~~into~~

6 Sets / *increase weight each set

2 Deadlifts

2 Hang Cleans

2 Shoulder to Overhead

Metcon

Metcon (Time)

10-1

Up Downs

KB Swings 53,35(70,44)

Shoulder to Overhead 95,65(135,95)

Increase the S2OH on even sets

8 – 105,75(155,105)

6 – 115,85(175,115)

4 – 135,95(195,125)

2 – 145,95(215,135)