9-13-17

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

AB

Inchworms

Air Squats

Frank-Walks/Good Mornings

Weightlifting

Front Squat (Warm up then 4×3 all at the same weight )

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

5 Deadlifts 165,105(205,125)

3 Hang Cleans

1 STOH

:

Rest 3 Minutes

:

5 Min AMRAP

10 Deadlifts 115,75(135,95)

6 Hang Cleans

2 STOH