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CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 SETS
1:00 Row @ Mod Pace
8 Cat-Cow
8 Arm Haulers
8 Alt. Side Lunges
~~~Into~~~
2 SETS w/empty bar
:30 Row @ Hard Pace
10 Front Squat
10 Strict Press
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
5 Sets of 3
Build to a Moderate-Heavy 3-Rep Thruster-Jerk
Workout
Metcon (Time)
FOR TIME
1000,800m Row
15 Thruster-Jerk 115,75(155,105)
750,500m Row
21 Shoulder to OH
(Score is Time)