11-1-17

CrossFit ThunderDome – CrossFit

Weightlifting

Bench Press (10-10-8-8-3-3-3 (3 sets of 3 AT THE SAME WEIGHT!!)

Your 3 sets of 3 needs to be at the same weight. If you go up in weight, that is then your 1st of 3 sets.

Metcon

Metcon (Time)

5 Min EMOM

15 Wall Ball 20,16(30,20)

—–2 Minute Rest—–

3 Rounds for Time

5 Back Squat 135,95(155,105)

10 SDHP 70,44(80,53)

15 Burpees/AB 15,12/300m Row

RX or RX+ is respective weight on both portions .

Score is time for the 3 Rounds