Thursday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Cal Bike (EZ-MOD)

5 Inchworms

5/5 Staggered Stance Good Mornings

10 Deadbugs

~~Into~~

1 ROUND

:30 Cal Bike (FAST)

8 Up-Downs

8 MB Cleans

Workout

Metcon (Time)

For Time

150 Wall Balls 20,14

36’/36′ Run EMOM

Score is Time
The workout will start with Athlete performing wall balls. The athlete will stop where they’re at every minute to perform a 72′ run. The run is listed as 36′ out and 36′ back where the athlete will pick up where they left off. Workout is finished once the athlete has performed all 150 wall balls.

Metcon (AMRAP – Rounds)

3 Unbroken Rounds

10 Hollow Rocks

8 V-Ups

6 Tuck Ups

:10 Sec Hollow Rock Hold

Rest 1:00