Friday

CrossFit ThunderDome – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

400m Row

~~~

2 Sets

10- PVC Good Mornings

10 PVC OHS

5 Up Downs

5 Push Up to Pike

~~into~~

3 Sets w/empty bar

8 High Pull

8 Hang Muscle Cleans

8 Clean Drops

8 Front Squats

Strength

Metcon (Weight)

6 Min EMOM

6 Back Squats

6 Air Squats

Workout

Metcon (Time)

800m Run

~~~~~

4 Rounds

12 Deadlift 135,95(155,105)

9 Front Squats

6 Bar Facing Burpees

~~~~~

400m Row

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs + Back

(No Measure)