Thursday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS INCREASING EFFORT EA. ROUND

200m Row

7 Up Down Broad Jumps

7 Jumping Squats

7/7 DB Upright Row

7/7 DB Hang Power Snatch

:20 Walking Rest

**10 MIN CAP**

Workout

Metcon (AMRAP – Rounds)

E2MOM x 20 MINUTES

MIN 1 & 2 – Row 500,400m

MIN 3 & 4 – 12 BOBs + 6 TNG Power Snatch 75,55(115,75)*

*Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2. No singles.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

4:00 Foam Rolling Upper Back

4:00 Banded Hamstring Stretch

Warm-up (No Measure)

FOR RECOVERY

4:00 Foam Rolling Upper Back

4:00 Banded Hamstring Stretch

Extra Credit

Metcon (No Measure)

21-15-9

KB Swing

Sit Ups

Box Jumps
Performed on your own time. Not part of the class structure.

Choose a KB weight that can be performed with unbroken reps. Focus on pacing the first round and hit the gas on the second. With yesterdays KBS and now 45 more reps, make sure the mechanics of the movement are intact!