Wednesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

400m Row

~~~~~~

2 Sets

10 PVC Pass Throughs

10 Air Squats

5 Push Ups

~~Into~~

2 Sets w/Empty BB

10 Elbow Punches

10 Front Squats

5 Broad Jumps

Workout

Metcon (Weight)

8 Min EMOM

4 TNG Squat Cleans

4 Plate Push Ups

(Score is your weight)

Metcon (Time)

4 RFT

200m Run

5 Hang Cleans 115,75

10 Front Squats – Same

10 Box Jumps 24,20

15 Sit Ups