3-13-19

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2 Rounds

12 Trucker Sqts (above eye level)

10 Plate Push Ups

5 Burpees

Weightlifting

Bench Press (12 Sets Reps as follows(15 Minutes to Complete))

Rounds – Reps

1 & 10 – 10 @ 50%

2 & 9 – 8 @ 60%

3 & 8 – 6 @ 70%

4 & 7 – 4 @ 80%

5 & 6 – 2 @ 90%

Metcon

Metcon (2 Rounds for reps)

Tabata for Total Reps

DB GTOH 45,30 **2 DBs

Russian KB Swings 53,35

Burpees

Air Squats

2 Min Rest then repeat. You will score total reps of round 1 and then total reps for round 2.