Monday

CrossFit ThunderDome – CrossFit

Warm-up

CF Thunderdome Jumps (No Measure)

200m Run

2 Rounds

20 DUs – 50 Singles

10 Strict Full Range Push Ups

10 V-Ups

10 Air Squats

10 Board to Board Broad Jumps

10 Jumping Jacks

Workout

Metcon (Time)

3 Rounds

400m Run

Deadlifts 185,125 (225,155)

Wall Ball 20,14 (30,16)

25 DU’s (50)

*21-15-9 on DL & WB

AB / Core Work

CFTD Core (No Measure)

3 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 Sec Hollow Rock Hold

1 Min Rest