Friday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

4 Shuttle Runs

60′ Toe Walks

60′ Heel Walks

60′ Frankenstien Walks

5 Downward Dogs to Cobra

~~into~~

2 Sets

2 Shuttle Runs

20 Mountain Climbers

10 Thrusters /empty bar

10 Scap Pulls

Workout

Metcon (Time)

For Time

3 Rounds

5 Thruster 95,65

7 Pull Ups

9 V-Ups

~~~800M Run~~~

3 Rounds

5 Thrusters 95,65

7 Pull Ups

9 V-Ups

~~~1k Air Bike~~~

3 Rounds

5 Thrusters 95,65

7 Pull Ups

9 V-Ups

Optional Finisher

Metcon (No Measure)

ON A 5:00 RUNNING CLOCK…

Accumulate Max Time in a Banded Plank Hold

(No Measure)