9-19-18

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds 45/10

AB / Row

Air Squats

Inchworms

Metcon

Metcon (Weight)

8 Min EMOM

1 Power Clean

1 Hang Clean

5 Front Squats

Rec 185,105 ( Heavy)

Metcon (Time)

10-1

Deadlifts 135,95 (185,125)

HSPU (Deficit)

DUs (x2)

3 Burpees (2 MUs) every 3 minutes