Wednesday

CrossFit ThunderDome – CrossFit

Isaiah 7:10-14

Warm-up

Warm-up (No Measure)

Coaches Choice

Workout

Metcon (Time)

Metcon (Time)

4 RFT

12 Box Dips (Ring or Parallel Bars)

9 PPU (Decline to plate)

6 C&J 155,105(175,125)

3 Plate Burpees

Optional Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

10 Slow Barbell Curls

10 Slow Bent Over Rows

10 Slow Reverse Curls

(No Measure)