Tuesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – :45 Bike @ Mod Pace*

MIN 2 – 10 Slow Bootstraps

MIN 3 – :45 Med Ball Front Squats

MIN 4 – 10 Slow Push-Up to Pike

MIN 5 – :45 Up-Downs

*Increase to Hard Pace on Second Round

Workout

Metcon (Time)

7-1

SB WB 35,30(50,35)

Slam Balls

Metcon (Time)

4 SETS For Time

25 (35) *Unbroken Wall Balls 20,14

-Rest 1:30 b/t Sets-

*5 Burpees at the beginning of the next set.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs

(No Measure)