Friday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

25 Jumping Jacks

6 MB Strict Press

6 Slow MB Squats

4 MB Thrusters

4 Alt. Groiners

~~into~~

2 Sets w/empty bar

8 Strict Press

8 Kang Squats

6 Thrusters

Strength

Back Squat (Heavy 1-Rep )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 1-Rep

Week 9 of 9

(Score is Weight)

Workout

Metcon (Time)

2 Rounds

15 Thrusters 95,65 (115,75)

15 Slam Balls 35,30(50,35)

15 Wall Ball 20,14(30,20)

15 Up Downs

15 Hang Cleans

15 Wall Balls

(Score is Time)