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11-1-17
CrossFit ThunderDome – CrossFit
Weightlifting
Bench Press (10-10-8-8-3-3-3 (3 sets of 3 AT THE SAME WEIGHT!!)
Your 3 sets of 3 needs to be at the same weight. If you go up in weight, that is then your 1st of 3 sets.
Metcon
Metcon (Time)
5 Min EMOM
15 Wall Ball 20,16(30,20)
—–2 Minute Rest—–
3 Rounds for Time
5 Back Squat 135,95(155,105)
10 SDHP 70,44(80,53)
15 Burpees/AB 15,12/300m Row
RX or RX+ is respective weight on both portions .
Score is time for the 3 Rounds