Friday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

200m Row

~~~~~

2 Sets

20 Mountain Climbers

10 PVC Pass Throughs

10 PVC Good Mornings

10 Bootstrappers

~~into~~

2 Sets w/empty bar

8 Front Squats

8 Strict Press

8 Good Mornings

Workout

Metcon (Time)

FOR TIME

21-15-9

Thrusters 95,65(115,75)

Handstand Push Ups

~~~~~~~

60 Seconds of Handstand Holds

(25′ Handstand Walk)

Score is Time)

The 60 Seconds can be broken up. It is a total of 60 Seconds combined.

Finisher

Metcon (No Measure)

6 SETS (:20 ON/ :10 OFF)

MOVT 1 – Hollow Body Rocks

MOVT 2 – Russian Twists

1 SET = MOVT 1 + MOVT 2.

(No Measure)