Tuesday

CrossFit ThunderDome – CrossFit

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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