Thursday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Row

20 Mountain Climbers

10 Scap Pull-Ups

10 Push Up to Pike

Workout

Metcon (Time)

FOR TIME

5-4-3-2-1

Row x100

Sit Ups x10

Rope Climbs x1

(Score is Time)

Scaled rope Climbs is 10 Chin Ups each round.

Optional Finisher

Metcon (Time)

FOR TIME

30-25-20

Single DB Curl 40,25(50,35)*

1:00 Push-Up Plank

*DB Held across the chest.

(Score is Time)