Friday

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

3:00 AB/Row

2 Sets Down & Back

High Knees

Butt Kicks

Frankenstein Walks

~~~into~~~

2 Sets

4 Shuttle Runs

10 Air Squats

10 Jumping Lunges

→start warming up on Squat cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

1 Squat Clean 135,85(185,125)

2 Front Squats

20 DB Box Step Ups 40,25(50,35)*

1 Squat Clean

2 Front Squats

250m Row /500m AB

(score is Rounds + Reps)

Start the Row/AB, finish it.

*Single DB held however.

Core

Tabata

V- Ups

Plate Extensions