Friday

CrossFit ThunderDome – CrossFit

James 3:13-18

Warm-up

Warm-up (No Measure)

3 SETS

10 Alt Groiners

10 Scap Pull-Ups

10 Scap Push-Ups

Workout

Metcon (Time)

Partner WOD

HELEN MEETS GRACE

3 Rounds

400m Run (Both Partners Run)

21 KB Swings 53,35

12 Pull-ups

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30 Clean & Jerks 135,95

One partner works at a time!

Both partners run.

Reps can be split however you like.