Friday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets

25 Jumping Jacks

8 SB Ground to Overhead

8 SB Front Squats

8 Dead Bugs

8 Bird Dogs

5 Push Up to Pike

Workout

Metcon (AMRAP – Rounds and Reps)

17 Min AMRAP

200m SB Run 35,30(50,35)

10 Slam Balls

8/8 Shovel Deadlifts 80,60(90,70)

16 Alt KB Swings 53,35(70,44)

Time for the Sit Ups starts immediately at the end of the 17 Minute AMRAP.
https://youtu.be/5vsV8l6YAWU

Metcon (Time)

For Time

40 DB Sit Ups 35,25(40,30)
https://youtu.be/9rLSaAd5wJI