Friday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice

Workout

Metcon (Time)

Partner WOD for Time

3 Rounds

30 Wall Ball 20,16

30 KB Swings 53,35

30 Hang Cleans 115,75

30 Back Squats

Both partners will perform 3 Burpees before they switch workers. Not to include after final rep of that movement .

Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Russian Twist

MOVT 2 – Slow Tuck-Ups

*Alternate movements for 8 Rounds total.