Thursday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 on AB or Rower

~~into~~

2 Sets

10 PVC Pass Throughs

10 PVC Good Mornings

10 PVC OHS

5 PVC Snatch Drops

~~Into~~

2 Sets

4 Push-Up to Pike

10 Alt DB Snatch

6/6 DB Strict Press

4/4 DB Lunge

20 Russian Twists

Workout

Metcon (Time)

5 Rounds for Time

10 Hang Snatch 85,55

20′ OH Lunges

20 DUs (30)*

20′ OH Lunges

8 HS Push Ups

10 Goblet Squats Every Even minute starting with Zero until all five rounds are complete.

Finisher

Metcon (Time)

FOR TIME

20-15-10-15-20

Russian Twists*

Sit-Ups

*1 Rep= R+L.

(Score is Time)