Friday

CrossFit ThunderDome – CrossFit

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Warm-up

CF TD Run (No Measure)

200m Run

2 Rounds

10 Push ups

10 Sit Ups

10 Air Squats

10 Jumping Lunges

High Knees / Butt Kicks

Workout

Metcon (Time)

50 Reps of Each for Time

Push Ups

Sit Ups

Wall Balls 20,14

Cals on Rower or AB

C&J 115,75

V-Ups

Burpees

*Athletes have an option to choose one movement and replace it with a mile run. This mile run can be completed as a whole or as two 800m Runs.

(Score is Time)

May Challenge (AMRAP – Rounds)

1 Mile Run

40 Air Squats

20 Push ups

10 Pull Ups