Friday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Bike / Row

~~~~~

2 ROUNDS

15 Toe Touch Jumping Jacks

10 Bootstrapper Squats

5 Broad Jumps

~~~into~~~

2 Rounds (w/ Barbell)

8 Deadlift

12 Elbow Punches

8 Hang Muscle Cleans

8 Strict Press

Workout

Metcon (Time)

FOR TIME

1 Round of “Mancho Man”

25 DUs (50 DUs)

2 Rounds of “Mancho Man”

25 DUs (50 DUs)

3 Rounds of “Mancho Man”

25 DUs (50 DUs)

4 Rounds of “Mancho Man”

25 DUs (50 DUs)

5 Rounds of “Mancho Man”

25 DUs (50 DUs)

1 Round of “Mancho Man”:

3 Power Cleans 105,75 (135,95)

3 Front Squats 105,75 (135,95)

3 Push Jerks 105,75 (135,95)