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CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
5 Inch Worms
10 Step-Ups
10 WB Push Press
10 Elbow Punches
Into…
1 ROUND
5 Push-Up to Pike
8 Step-Overs
8 WB Front Squats
5 Clean Deadlift
Into…
1 ROUND
5 Burpees
6 Wall Balls
6 Box Jump-Overs
5 Hang Muscle Clean
Workout
Partner Workout Option
Ill Mill (Time)
5 Rounds – For Time
500m Row
20 KB Swings 70,44
20 Plate Push Ups
20 Wall Balls 20,14
20 Pull Ups
(Score is Time)
**Bicep Curls to Cool Down
In Honor of Zack a.k.a. Ill Mill Miller, a Navy Seal who passed away June 4th, 2021.
Metcon (Time)
5 Rounds – For Time
500m Row
Partner “Ill Mill”
5 Rounds for Time
500m Row
20 KB Swings 70,44
20 Plate Push Ups
20 Wall Balls 20,14
20 Pull Ups
*Partners will split all the work. One working, one resting.
(Score is Time)
**Bicep Curls to Cool Down
In Honor of Zack a.k.a. Ill Mill Miller, a Navy Seal who passed away June 4th, 2021.
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