Wednesday

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm-up (No Measure)

Across and Back

High Knees

Butt Kickers

High Skip

Broad Jumps

~~~Into~~~

2 ROUNDS

5 Up Downs

10 MB Lunges

10 MB Push Press

ZZMisc

Metcon (2 Rounds for reps)

5 Min AMRAP

Max Wall Balls 20,14

1 Shuttle Run EMOM

~~~Rest 2 Mins~~~

Repeat

*Each AMRAP starts with a shuttle run

(score is total Wall Balls)

2 Scores. 1st 5 Min & 2nd 5 Min

Clean and Jerk (Find 1RM)