Friday

CrossFit ThunderDome – CrossFit

Joshua 1:5

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Empty Barbell Good Mornings

20 Glute Bridge-Ups

Into…

3 ROUNDS

10 OHS (PVC or Empty BB)

10 Kipping Swings

10 V-Ups

Workout

Metcon (Time)

Metcon (Time)

4 RFT

12 Box Dips (Ring)

9 PPU (Decline to plate)

6 C&J 155,105(175,125)

3 Plate Burpees