Friday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 SETS

6 Shuttle Runs

10 PVC Pass Through

10 PVC Overhead Squats

10 Groiners + Twist

~~Int0~~

2 SET

8 High Pulls

8 Hang Muscle Snatches

8 Overhead Squats

8 Push Up to Pike

Workout

Metcon (Time)

FOR TIME

9-6-3

Power Snatch 115,75(135,85)

Box Jumps 24,20(30,24)

(8 Min Time Cap)

~~2 Min Rest~~

12-9-6

Power Snatch 95,65

Box Jumps Overs 24,20

(8 Min Time Cap)

~~2 Min Rest~~

15-12-9

Power Snatch 75,55

Bar Facing Burpees