Tuesday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5:00

8 PVC Pass Throughs

8 Alt SA Russian KB Swings

8 Up Downs

8 Scap Pulls

Rest 1:00-2:00 to explain the next movements.

Then

AMRAP x 5:00

8 Goblet Squats

:30 Double KB Front Rack Hold

:30 Double KB Farmers Hold

8 Up Downs

8 Lunges

Workout

Metcon (3 Rounds for reps)

3 – 5 Min AMRAPs

200m Run

15(20) KB Swings 53,35(70,44))

15(20) Pull Ups (20)

15 Wall Ball 20,14(30,20)

AMRAP Back Sqts 115,75(155,105)

~~~2 Min Rest~~~

The Score to each of the 3 rounds is you total number of Back Squats