1-24-19

CrossFit ThunderDome – CrossFit

Colossians 4:2-6

Weightlifting

Strict Press (6 Sets / 1 Set every 90 Seconds )

1 – 8 @50%

2 – 8 @50%

3 – 6 @60%

4 – 4 @70%

5 – 2 @80%

6 – 2 @90%

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles