Saturday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Row (EZ–Mod–Hard…increasing each min)

Into…

3 Rounds

8 Tempo Deadlifts (30×1)

4 Push Up to Down Dog

8 Tempo Good Mornings (30×1)

4 Burpees

Strength

Workout

Metcon (Time)

Partner WOD – For Time

5 Syncro Burpees

2 Deadlift 185,135(255,175)

*Increase by 2 reps on DL each round

until you complete round 14 on DL

~~THEN~~

50 Cals on AB

80 Cals on Rower

*These can be completed in any order

Optional Finisher

Warm-up (No Measure)

NOT FOR TIME

30 Strict Pull-ups*

*Any variation for grip and width! Every 10 reps, accumulate 1:30 in a Hollow Rock Hold.