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CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets
30′ Bear Crawl
10 Bootstrapper Squats
5 Up Downs
~~Into~~
2 Sets
4 Shuttle Runs
8 DB Bicep Curl
8 Front Squats
8 Strict Press
(Performed with WOD DB)
Workout
Metcon (Time)
3 Rounds for Time
400m Run
8/8 Shovel Deadlifts 90,60(100,70)
8/8 SA DB Thrusters 40,25(50,35)
15 V-Ups (20)
https://youtu.be/5vsV8l6YAWU
Metcon (AMRAP – Rounds)
3 Unbroken Rounds
10 Hollow Rocks
8 V-Ups
6 Tuck Ups
:10 Sec Hollow Rock Hold
Rest 1:00
Score is total number of rounds performed unbroken