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4-3-24
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up / DLHCFS (No Measure)
2 Sets
2 Shuttle Runs
60′ Butt Kicks
2/2 Sampson Stretch
4/4 Shin Box Extensions
6/6 Deadbug w/3 Sec Squeeze
~~into~~
5 Sets / *increase weight each set
2 Deadlifts
2 Hang Cleans
2 Front Squats
Metcon
Metcon (Time)
400m Run
10-1
Hang Squat Cleans 95,65(135,95)
Plate Push Ups
~~~~~
400m Run
→then
Max Cals on Rower
Until the clock reaches 17 Minutes.
(Score is Time)
Total Cals go in comments.
Weightlifting (Optional)
Weightlifting (Distance)
Barbell Bench Press
Complete a total of 75 Reps
30:00 Time Cap
You can break up the Reps however
with the weight of your choosing.
Score the total amount of weight moved.
Meaning.
If you start with 10 Reps @ 135 thats 1350#
then 8 Reps at 155 is 1240#…
Continue until you’ve reached 75 Reps and add the weight together.
*You will notice that the score shows to be in meters. This is due tot he fact when scoring by weight, the systm only allows for three digits. Even though it shows meters as the score, put in your total weight moved.