Tuesday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Boot-Strapper Squats

5 Tempo Air Squats (3131)

10 Narrow Stance Air Squats

5 Wide Stance Air Squats

Into…

2 Rounds

10 PVC Pass Throughs

5 Sots Press

10 Over Head Squats

5 Snatch Balances

Skill

Warm-up (No Measure)

ON AN 8:00 RUNNING CLOCK…

Practice Transitions on the Low Rings, Low Bar, or Jumping MU

Workout

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

36 Air Squats

12 Hang Power Snatch 105,80(135,95)

12 Pull Ups (6 MUs(Ring or Bar))

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back and Lats