Monday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 8 MIN:

Odd: :50 Bike @ 60% → 70% → 80% → 90%

Even: :50 Samson Lunge Stretch → Alt. Cossack Squat → Tempo Air Squat (31X1) → 5/5 Box Step Downs

Strength

Back Squat (1-1-1-1-1)

Back Squat

Start heavy and build toward new 1RM.

Workout

Metcon (Time)

FOR TIME

30-20-10

KB Swing 35,53(70,44)

Burpee