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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