Thursday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Alt Groiners

1:00 Bootstrappers

Into…

3 SETS (5:00 CAP)

8 Up-Downs

12 Air Squats

Workout

Metcon (Time)

3 Rounds(4)

20 Heavy Rope

15 KB Swing 53,35(70,44)

12 SDHP 53,35(70,44)

9 KB Snatch 53,35(70,44)

6 Trucker Squats 45,25(55,35)

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

300m Row

Metcon (Time)

NOTHING TO SEE HERE!!!

Cool Down

Warm-up (No Measure)

FOR RECOVERY

400m Walk Nasal Breathing Only

(No Measure)