Friday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

12 Min Warm up

~~~5 Min AMrAP~~~

150m Row

5 Scap Pulls

5 Push Ups

10 Air Squats

~~~then~~~

With the remaining 7 Mins

Warm up to weightlifting weight

and establish your weight.

Weightlifting

Clean and Jerk (1 C&J every :30 for 12 Mins. )

All reps are at the same weight.

If you do add weight, your score is the lightest weight used. POWER CLEANS

Metcon

Metcon (Time)

3 RFT

400m Row

15 Burpees