Thursday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS (progress movement every round)

:30 of…Single Unders → Fast Singles → High Jump Singles → DU’s or attempts

10 Reps of…Plate DL → Plate Power Clean → Plate G2O → Plate Thruster

10 Reps of…BW Lunge → Lunge with Twist → Groiner with Twist → Bootstrapper

Workout

Metcon (4 Rounds for reps)

Every 6 Mins for 24 Mins

(4 Rounds)

800m Row / 1500m AB

30 Plate GTOH 35,25(45,35)

Max Effort DUs with remaining time

Alt between the Rower and AB.

Score is total number of DUs.

Optional Finisher

Warm-up (No Measure)

“SUNS OUT, GUNS OUT”

3 SETS

15 DB Floor Press (Heavy)

:45 “Gun Hold” w/ Plate*

*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body