Monday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

2 Sets

20 Mountain Climbers

10 Air Squats

10 Good Mornings

10 Pass Throughs

~~into~~

2 Sets/ Empty Bar

8 Hang Cleans

8 Thrusters

8 Elbow Punches

8 Push Up to Pike

Strength

Bear Complex (3-3-2-1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Work up to a HEAVY 1 Rep

Workout

Metcon (AMRAP – Reps)

As Many Reps As Possible

Every 2 Mins / 5 Sets

12,10 Cals on AB

Max Hang Sqt Clean Thrusters 95,65

30 Sec Rest between rounds

Score is total number of Hang Squat Clean Thrusters