Friday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

4 Shuttle Runs

10 PVC Pass Throughs

10 PVC Thrusters

10 Scap Pulls

~~into~~

2 Sets

2 Shuttle Runs

5 Barbell Thrusters

5 Kips Swings + 3 Pull Ups

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

1-Mile Run (Time)

Max Effort 1-Mile Run