Friday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

5 Up-Downs

10 Groiners

10 PVC Pass Thrus

~~Into~~

2 Rounds/w Empty Bar

5 Burpees

5 Push Up to Pike

8 Front Squats

8Strict Press

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex of:

2 Squat Cleans

+

1 Push Jerk

+

1 Split Jerk

*The Squat Cleans do not have to be done unbroken

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

30 Squat Clean & Jerk* 115,75 (155,105)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs + Glutes

(No Measure)