7-17-18

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

On The Coach’s Signle

Sprint Down

High Knees Back

Sprint Down

Butt Kicks Back

Sprint Down

Burpee Brd Jmps Back

15 Air Squats

15 Push Ups

Sprint Down

BBJ Back

Metcon

Metcon (Weight)

9 Min EMOM

Mins 1-3 Perform 3 Rounds each Min

Mins 4-6 Perform 2 Rounds each Min

Mins 7-9 Perform 1 Round each Min

All @ the same weight

1 Round for Rounds 1-3 & 4-6

3 Deadlifts

2 Hang Cleans

1 STOH

On Rounds 7-9 only

3 Deadlifts

2 Squat Cleans from the ground

1 STOH

**DO NOT INCREASE WEIGHT AS REPS LESSON

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

5 Bear Complex 95,65 (115,85)

15 Box Jump Overs 24,20

*Hips to full extension on Box Jump Overs