Friday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

3 Rounds

10 Barbell Deadlifts

10 High Pulls

10 Elbow Punches

10 Front Squats

250/200m Row

Workout

RESOLUTION (Time)

FOR TIME

30 Hang Power Cleans 95,65(135,95)

800m Run

15 Power Cleans

~~Rest 1:00~~

15 Power Cleans 115,75(155,105)

1000/800m Row

30 Squat Cleans

(Score is Total Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

50 Hang Power Cleans 95,65(135,95)

25 Power Cleans 95,65(135,95)

25 Power Cleans 115,75(155,105)

50 Squat Cleans 115,75(155,105)

1000/800m Row

*P1 works on the barbell while P2 runs 200m. Switch every 200m Run until the barbell work is completed. For the row, switch every 250m/200m until the row is complete.

(Score is Time)