Thursday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

1:00 Jump Rope

10 PVC Pass Throughs

10 PVC Good Mornings

5 Push Up to Pike

~~into~~

2 Sets w/empty bar

10 Deadlifts

10 Hang Cleans

10 Strict Press

5 Thrusters

Workout

Metcon (Time)

For Time

20 DB Hang Snatch

10 Burpees

20 DB Hang C&J

10 Burpees

20 DB Thrusters

10 Burpees

20 DB Squat Cleans

10 Burpees

DB Weight 40,25(50,35)

All movements are performed with a single DB. Movements can be Alt but don’t have to be. Split the reps between each arm.

Finisher

Metcon (No Measure)

3 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

:10 Hollow Rock Hold

1:00 Rest