Wednesday

CrossFit ThunderDome – CrossFit

Together We Win
Ecclesiastes 4:9-10

Warm-up

Warm-up (No Measure)

2 Rounds

10 Alt Groiners

10 Bootstrappers

Then …

“Bring Sally Up”* 95,65

*Play song: “Flowers” by Moby

Any time the song says “Bring Sally Down,” athletes meet at the bottom of a Squat

Any time the song says “Bring Sally Up,” athletes stand up

Workout

Metcon (Time)

FOR TIME

30 Squat Clean & Jerk* 115,75 (155,105)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back & Shoulders

(No Measure)