Monday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up — Have athletes grab a moderate-light KB.

AMRAP x 10 MINUTES

6 Shuttle Runs

8 KB Sumo DL

8 KB High Pulls from the waist

8 KB Russian Swings

Then…

2 Sets with an Empty Barbell

10 Deadlifts

10 Hang Muscle Cleans

10 Front Squats

10 Strict Press

Workout

Metcon (Time)

3 ROUNDS FOR TIME

20 SDHP 95,65 (115,75)

20 Push Press

800m Run

18 Min Cut Off

*Rounds need to be completed in under 6 mins. If not, shorten the run to 600m

Finisher

Warm-up (No Measure)

“BEACH BODY ABS”

2 SETS

10 Slow Evil Wheels

Max Hollow Hold

Max Plank Hold