Wednesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS

1:00 Row

8 Bootstrappers

8 Deadbugs

8 Bird Dogs

8 Up-Downs

8/8 DB Arnold Press

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Push or Split Jerk*

*Option to use either or both Jerk Options within same set.

(Score is Weight)

Workout

“PUSH. PULL.” (Time)

FOR TIME*

3-6-9-12-9-6-3

Push Jerk 135,95(155,105)

*15 Cal Row/AB After Every Set

Alt the Rower and AB each round

-18:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Nasal Breathing Row (EZ)*

*To be performed ASAP after completing the workout.

(No Measure)