Friday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

400m Row

~~~~~~~

2 Rounds

10 PVC Pass Throughs

10 PVC Good Mornings

10 Boot Strappers

High Knees T2T2T

Butt Kicks T2T2T

~~into~~

3 Rounds

3 Pike to Push-Ups

6 Alt. DB Hang Snatch

9 Box Step Overs

Workout

CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 35-lb. dumbbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here

Workout Option

Metcon (AMRAP – Rounds and Reps)

“NON-OPEN OPTION”

AMRAP x 15 MINUTES

9 Plate Push-Ups

12 Alt. DB Snatch 45,30

15 Box Jumps 24,20

(Score is Rounds + Reps)