Wednesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

1:00 Row (ez)

10 Groiners

10 bootstrappers

10 Elbow Punches

~~~Into~~~

2 Rounds

:45 Row (mod)

10 Med Ball Front Squats

10 Med Ball Push Press

10 Bird Dogs

Strength

Back Squat (5-4-3-2-2-1-1)

Workout

OPEN 19.1 (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

19 Wall Balls 20,14

19 Cal Row

(Score is Rounds + Reps)