Wednesday

CrossFit ThunderDome – CrossFit

Psalm 90:14

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Alt. Samson Lunges

12 Alt. Groiners

:20 Overhead Plate Hold

Into…

3 ROUNDS

10 Plate OH Strict Press

12 Plate Sumo Deadlifts

100m Run (EZ→ Mod→ Hard)

Workout

Metcon (AMRAP – Reps)

4 SETS

ON A 4:00 RUNNING CLOCK…

400m Run

20 Plate Ground to OH 35,25 (45,35)

Max Overhead Plate Walking Lunges in Remaining Time

-No Additional Rest b/t Sets-

(Score is Total Reps) Walking turf to turf. Every lunge is a rep. Plate 2 OH are included as well.