Friday

CrossFit ThunderDome – NC30

Warm-up

Warm-up (No Measure)

200m Run

Immediately into …

2 ROUNDS

5/5 Single Arm Ring Rows → 10 Ring Rows

8 Alt. Step-Overs → 8 Box Jump-Overs

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 200m Run

MIN 2 – 15 Ring Rows

MIN 3 – 10 Box Jump Overs

Optional Finisher

Warm-up (No Measure)

2-3 SETS

25 Hollow Rocks

10/10 Hip Raises (from side plank)

15 Arm Haulers