Thursday

CrossFit ThunderDome – CrossFit

James 1:22-24

Warm-up

TD Tabata (No Measure)

Tabata

Jumping Jacks

Push Ups

Sit Ups

Air Squats

Tabata

Mountain Climbers

Broad Jumps (across the gray)

Burpees

Sit Ups

Workout

Metcon (AMRAP – Rounds)

Death By Thrusters

EMOM – 20 min max

7 Thrusters 75,55

7 Box Jumps 24,20

Athlete will continue every minute on the minute until they can not complete a round in the minute. Score is number of rounds completed.

Finisher

Metcon (Weight)

TABATA, 8 SETS :20 ON / :10 OFF*

MOVT 1 — DB Hammer Curl

MOVT 2 — DB Bent Over Row

*Choose a weight that you can hold onto for all 4:00. Try to go unbroken.

(Score is Load)