Tuesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :40 Single Unders*

MIN 2 – 10 Cossack Squats + 10 Slow Air Squats

MIN 3 – :40 Inchworm + Push-Up

MIN 4 – 8 Barbell Deadlifts + 8 Barbell Muscle Cleans

*Switch to DU in the Second Round

Strength

Back Squat (5-5-3-3-3*)

*Start Moderate and Build to Moderate Heavy

(Score is Weight)

Workout

Metcon (Time)

10-1

Thrusters 115,75

Alt KB Swing 70,44

Dynamic Push Ups-45

3 Burpees every 3 Mins