Wednesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

8 Minute EMOM

MIN 1 – 75m Run + Max Bootstraps

MIN 2 – :45 Lunge + Lunge + Air Squat

MIN 3 – 8 Up-Downs + Max Cat/Cow

MIN 4 – :45 Cossack Squats

Workout

Metcon (AMRAP – Rounds and Reps)

5 SETS*

3 Minute AMRAP

12 KB Goblet Squats 53,35(70,44)

8 Alt KB Goblet Lunges

75m Run

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

1-Mile Run (Time)

Max Effort 1-Mile Run