Friday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

400m Row

2 Sets

20 Mountain Climbers

5 Push Up to Pike

2/2 Pigeon Poses

10 Air Squats

~~into~~

2 Sets (Both hands on DB)

2 Shuttle Runs

8 Curls

8 DB Front Squats

8 Strict Press

Metcon

Metcon (Time)

14-2 (Evens Only)

SA DB Thrusters 40,25(50,35)*

Slam Balls 35,30(50,35)

*Half with R & Half with L each round

DBs AREN’T CHEAP, AND THEY WILL BREAK.

DO NOT DROP THEM FROM ABOVE THE WAISTE. PLEASE!