Wednesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

25 Jumping Jacks

10 PVC Pass Throughs

10 PVC Good Mornings

10 PVC Back Squats

~~into~~

2 Sets

20 Mountain Climbers

10 MB Ceans

10 MB Push Press

5 Push Up to Pike

Workout

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

200M MB Run 20,14(30,20)

40′ Forward MB Lunges

20 Wall Ball

40′ Reverse MB Lunges

If MB is dropped or rested at any point the athlete must immediately perform 5 burpees.

MB Must remain at or above waiste level at all times. MB can’t be rested against the wall or by any other means to beat the system.