Wednesday

CrossFit ThunderDome – CrossFit

Proverbs 19:21

Warm-up

Burpees & Worms (No Measure)

4 Rounds

5 Burpees

5 Inch Worms

5 Air Squats

Broad Jump Across

High Knees Back

Weightlifting

4 X 4 Split Jerk (4, 4, 4, 4)

15 min running clock

Start at 60% and go up each round. (Form over weight!)

Split Jerk from the rack or from the ground.

Workout

Metcon (AMRAP – Reps)

12 Min AMRAP

10/7 Cals on AB

5 Push Jerk 155,105

10 Lateral Burpees