Friday

CrossFit ThunderDome – CrossFit

Weightlifting

Strict Press (6 Sets from the ground )

1 – 10 @50%

2 – 8 @50%

3 – 6 @60%

4 – 4 @70%

5 – 2 @90%

6 – 2. @90%

DO NOT GO UP IN WEIGHT ON ROUND 6. IT’S 2X2@90%

Metcon

Metcon (Time)

20-15-10-5

Wall Ball 20,14(30,20)

OHS 95,65(115,85)

3 Burpees every minute until all reps are finished.

PLEASE! DO NOT DROP THE BAR UNLESS IT HAS 35# OR 45# PLATES IN IT. TY