Tuesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS

8 Step-Ups

8 Plank to Pike

4/4 Staggered KB RDL

8 Quad Heel Taps

~~~Into~~~

3 SETS

8 Box Jumps

8 Push-Up to Pike

8 KB Sumo Deadlift High Pull

8 Alt. V-Ups

Workout

Metcon (Time)

12 ROUNDS FOR TIME

5 Box Jumps 24,20(30,24)

10 Plate Push-Ups

15 Russian KB Swing 53,35(70,44)

(Score is Time)

Finisher

Metcon (No Measure)

4 SETS FOR QUALITY

20 Supermans

1:00 Side Plank

-Rest 1:00 b/t Sets-

*Alt. Sides each Set.

(No Measure)