Saturday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

LINE DRILLS

25’ Knee Hugs

25’ Quad Pulls

25’ Toe Walk

25’ Heel Walk

25’ Toy Soldiers

25’ Samson Lunges

25’ High Knees

25’ Butt Kickers

~~Into~~

3 Rounds / Empty Bar

10 Hang Clean

10 Strict Press

10 Front Squats

Workout

Metcon (Time)

For Time

2 Rounds

20 Hang Cleans 115,75

25 DUs+10 Goblet Squats 53,35

20 Shoulder 2 OH

25 DUs+10 Goblet Squats

20 Alt DB Snatch 50,35

25 DUs+10 Goblet Squats

~~~~~~~~~~~~~~

800m Run

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Plantar Smash (R)

2:00 Plantar Smash (L)

2:00 Pigeon Stretch (R)

2:00 Pigeon Stretch (L)

(No Measure)