Monday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

3-5 Minutes of Foam Rolling then…

AMRAP x 5 MINUTES

10 Glute Bridges (pause :01 at the top)

5/5 Barbell Elbow Punches (w/empty bar)

5 Strict Press (pause :01 at the top)*

5 Burpees Over Bar

20 Single Unders (or 10 DU)

Strength

Push Press (10RM (NO PUSH JERKS))

ON A 12:00 RUNNING CLOCK…

Establish 10RM Push Press*

*Max 2 attempts at 10RM

Workout

Metcon (3 Rounds for time)

EVERY 4:00 x 3 SETS

15 Burpee Over Bar

20 Push Press 115,75

30 Box Jumps (20 or less)

*reminder: Please do not drop the bars with only 10s or 15s on them. Thanks

Optional Finisher

Metcon (Time)

FOR TIME*

Hit a 4th Set of the Workout!

*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!