Wednesday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice

Workout

Metcon (Time)

600 AB/Row***

~~~~~~~~~~~~

40-30-20-10

KB Swings 53 ,35

Wall Ball 20,14

DU’s

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600m AB/Row

***If you do AB as your buy-in, you row as your buy-out.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Quads and Hamstrings

(No Measure)