Tuesday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

20 Alt Lunges

10 Scap Push-Ups

10 Up-Downs

Into…

AMRAP x 3 MINUTES

20 Single Unders

10 Scap Pull-Ups

10 Push-Ups

Weightlifting

Metcon (Weight)

Front Squat

5×3 start light and work heavy.

Workout

Metcon (Time)

EVERY 3:00 FOR 5 SETS

15 Burpees

30 Air Squats

50 Double Unders

(Score is Total Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

Accumulate 5:00 in the bottom of an Inactive Squat

(No Measure)