Wednesday

CrossFit ThunderDome – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Row*

10 Jumping Groiners

10 Supermans

7 Goblet Kang Squat**

*Increase pace each Round (EZ → Mod → Hard)

**Round 2 perform 7 KB Swings; Round 3 perform 7 Goblet Squats

Strength

Back Squat (6-6-6-6)

-Rest as Needed b/t Sets-

Workout

Metcon (Time)

FOR TIME

RX

7-12-15-21-15-12-7

Cal Row

Goblet Squats 53,35

RX+

9-15-21-27-21-15-9

Cal Row

Goblet Squats 70,53

(Score is Time)