Friday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets w/jump rope

25 Singles L 25 Singles R

25 Alternating

10 Up Downs

~~into~~

2 Sets

:30 Double Unders

5 Push Up to Pike

10 Kip Swings

5/5 DB High Pulls

5/5 DB Push Press

Workout

Metcon (Time)

5 Rounds for Time

16 Alt. DB Hang Snatch 40,25(50,35)

25 Sit-Ups (20 GHD)

10 Pull-Ups (4 Muscle Ups)

25 Double Unders (35)

(Score is Time)

Optional Finisher

Metcon (No Measure)

6 SETS (:20 ON/ :10 OFF)*

MOVT 1 – Tuck-Ups

MOVT 2 – Hollow Hold

*1 SET = MOVT 1 + MOVT 2.

(No Measure)