CrossFit – Wed, Mar 20

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

10 Hang Clean to Overhead

5 Kip Swings + 2 T2Bar

Metcon

Metcon (Time)

NO DROPPING THE BAR

For Time

400m Run

→ 3 Rounds

20 Wall Ball 20,14(30,16)

15 Hang C&J 95,65(115,85)

15 V-Ups (10 Toes to Bar)

~~~~~~~

400m Row

NO DROPPING THE BAR

(Score is Time)

Weightlifting (Optional)

Weightlifting (No Measure)

5×8-10 Lateral Raises

w/ 5×8-10 Rear Flies

5×8-10 Alt DB Curls

w/ 5×10-15 Tricep Extensions

5×8-10 Curl Bar Curls

w/ 5×6-10 Cable Kick Backs