Bombers Crossfit - CrossFit
Warm-up
Warm-up (No Measure)
Warmup progressions:
DB Thruster
3Rds
3 Front Squat
3 Push Press
3 Thruster
(on Thruster Rd 1 Pause on the shoulders between each rep / Rd 2 Pause overhead / Rd 3 no pause stay unbroken)
T2B:
Grip (knuckles on top of bar)
in n out swing (initiate from the shoulders)
Straight legs raise
knee tuck
full T2B
Metcon
Metcon (Time)
21 - 18 - 15 - 12 - 9 - 6 - 3
DB Thruster (50/35)
T2B
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