Wednesday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Inchworms

:30 Cossack Squats

:30 Bootstrappers

-THEN-

AMRAP X 5 MINUTES (WITH BARBELL)

10/10 Elbow Punches

:30 Squat Hold

10/10 Leg Swings

Strength

Front Squat (3-3-3-3-3)

Front Squat

*Build to 3RM Front Squat

Partner Workout

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

ON A 13:00 RUNNING CLOCK…

150 Double Unders

100 DB Thrusters 30,15(35,25)

150 Double Unders

Max Front Squats 135,95(185,135)

Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.
Score is max reps of FS.