Friday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

100m Run

20 Single Unders*

5 Clean Grip Deadlifts

5 Hang High-Pulls

5 Hang Power Cleans

10 Elbow Punches

Metcon

Metcon (Time)

For Time

21-18-15-12-9-6

Pull Ups

Up Down BJ 24,20

Cals on Rower