8-6-15

CrossFit ThunderDome – CrossFit

Warm-up

Turkish Get Up (No Measure)

2 Rounds

20 Mountain Climbers

10 Push Ups

10 Sit Ups

10 Air Squats

6 Turkish Get-Ups

Skill Work

Kipping

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

5 Plate Push Ups

5 Trucker Squats 45,25

5 Squat Cleans 135,95

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

10 Hang Cleans 135,95

10 Push Press – Same

10 Box Jumps 24,20

20 DU’s – 50 Singles

3 Mins to establish 1 rep max C&J

Weightlifting

Clean and Jerk