Friday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

2 Sets

20 Mountain Climbers

10 Air Squats

10 Good Mornings

10 Pass Throughs

~~into~~

2 Sets/ Empty Bar

8 Hang Cleans

8 Thrusters

8 Elbow Punches

8 Push Up to Pike

Workout

Metcon (Time)

FOR TIME

50 Wall Ball 20,14

40 KB Swings 53,35

30 Box Jump Overs 24,20

20 Goblet Squats

10 Sqt Cleans 155,105

400m Row

3 Burpees Every Minute until you complete through the 10 Squat Cleans..