Wednesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

10 Min EMOM

Min 1 – Row :45

Min 2 – 20 J-Jacks + 3 Up Downs

Min 3 – 10 Push Ups + 15 V-Ups

Min 4 – 2 Shuttle Runs + Pass Throughs

Min 5 – 8 Box Step Ups + 10 Air Squats

Workout

Metcon (Time)

For Time

800m Run

~~~~~~~~~

3 Rounds

12 Box Jump Overs 24,20

12 Goblet Squats 53,35

12 Plate Push Ups

~~~~~~~~~

800m Run

RX+ is with a weight vest 20,10

Athletes may step up on Box Jump Overs

Optional Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

10-15 Rower Pike-Ups or Tuck-Ups

2:00 Recovery Row (Nasal Breathing Only)

-Rest 1:00 b/t Sets-

(No Measure)