4-17-19

CrossFit ThunderDome – CrossFit

Weightlifting

Bench Press (Every 90 Seconds)

1 – 10 @ 60%

2 – 10 @ 60%

3 – 8 @ 70%

4 – 6 @ 80%

5 – 4 @ Add Weight

6 – 2 @ Add Weight

7 – 2 @ Same Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

300m Row / 600m AB

12 P-Clean 95,65(135,95)

10 Box Jump Overs 24,20

12 Push Press

10 Box Jump Overs

Row/AB : Start with either and alternate between them through the AMRAP