8-2-18

CrossFit ThunderDome – CrossFit

Weightlifting

Bench Press (5×5 then 3×3 )

Gradually go up in weight, then go for a heavy 3×3

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min 1+

SB T-Sqts 35,30(50,35)

SB Push Ups

STOH 135,95 (185,125)

20 Heavy Rope after every even round starting on round 4.