Wednesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

ONE ROUND CHIPPER STYLE

30 Singles

20 Plate Bent Over Rows

10 Plate GTOH

10 Trucker Squats

20 Plate Front Raises

10 Slam Ball OH Press

10 SB Goblet Squats

10 BB Elbow Punches

10 BB Strict Press

10 Slam Ball G2O

:30 Double Under Practice

Workout

Metcon (Time)

FOR TIME

25 (50) Double Unders

27 Shoulder to OH 85,55(95,65)

15 Slam Balls 35,30(50,35)

~~-Rest 1:00-~~

25 (50) Double Unders

21 Shoulder to OH 95,65(125,85)

15 Slam Balls

~~-Rest 1:00-~~

25 (50) Double Unders

18 Shoulder to OH 115,75(145,95)

15 Slam Balls

(Score is Total Time)

Metcon (Time)

Fot Time

10-1

SB TNG GTOH

Slam Balls

2 Up Downs Every Minute

35,30(50,35)