Wednesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Mins AB or Rower

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2 Sets

10 PVC Pass Throughs

10 PVC Back Squats

10 PVC Elbow Punches

~~~into~~~

2 Sets w/ Empty Bar

8 Deadlifts

8 Hang Cleans

8 Front Squats

8 Push Press

Strength

Clean and Jerk (5-4-3-1-1-1-1)

Working to establish 1Rm

Workout

Metcon (Time)

For Time

30 Sit Ups

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4 Rounds

16 Wall Ball 20,14

16 Alt KB Swings 53,35

10 T2B

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30 Sit Ups

Objective: Don’t break up the Wall Balls or tge Alt KB Swings.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs

(No Measure)