Thursday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

2 Sets

10 PVC Pass Through

10 PVC Good Mornings

10 PVC Thrusters

~~into~~

2 Sets w/empty bar

10 Bent Over Rows

7 Strict Press

7 Thrusters

Workout

Metcon (Time)

For Time

Partner WOD

200 Thrusters 85,55

~~~~~~

50,40 Cals on AB

22 Minute Time Cap

P1 starts on Thrusters

P2 performs a 200m SB Run (50,35) and then will switch with P1 and pick up where they left off.

Continue until 200 Thrusters are completed.

No SB Work after Thrusters are completed.

Finisher

Metcon (No Measure)

3 SETS

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

:10 Hollow Rock Hold

-Rest 1:00 b/t Sets-

(No Measure)