Wednesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Row or AB

~~into~~

2 Sets

10 PVC Pass Throughs

10 PVC Good Mornings

30 Mountain Climbers

~~into~~

2 Sets

8 Med Ball Cleans

8 Med Ball Thrusters

8 KB SDHP

Workout

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

15 Wall Ball 20,14(30,16)

8/8 Shovle Deadlifts 80,50(90,60)

8/8 KB Squat Cleans 53,35(70,44)

20 Double Unders (40)

Post-Workout Strength

Metcon (No Measure)

3 SETS

:30 Hollow Body Hold

8/8 Box Piked Around the World Steps

:30 Wall or Free Standing HS Hold

-Rest As Needed b/t Sets-

(No Measure)