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.