Thursday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets

4 Shuttle Runs

10/10 Leg Swings

Frankestien Walks

Butt Kicks

~~~into~~~

2 Sets with empty bar

8 Snatch Push Press

5 OHS

5 Push Up to Pike

Weightlifting

Snatch Push Press (8 Min EMOM: Perform 3 Snatch Push Press and 2 OHS)

Establish workout weight prior to starting. Score is your lightest round.

Workout

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

~~~~800m Run~~~~

5&5 KB HSnatch 53,35(70,44)

5&5 KB OHS

2 WW (4)

*A DB of equal weight is acceptable