11-30-17

CrossFit ThunderDome – CrossFit

Warm-up

3 Rounds (No Measure)

3 Rounds

AB/ROW

Air Squats

Inchworms

Bench Press (8×6 @ same weight. Score is your LIGHTEST round )

10 Min to establish weight then 8×6 every 1:30

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Hang Cleans 115,85(165,115)

15 Ring Dips

1 Rope Climb (2)

~~~~~~~~~~~~~~~~~~~~~

5 Min to establish a

1 Rep Max Squat Clean

Weightlifting

Squat Clean