5-23-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jumping Jacks

Good Mornings

Air Squats

Push Ups

500m Row

Weightlifting

Bench Press (1 Max Rep @ 75%, 3×3@85%, 2×1@95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

5 SB Thrusters 50,30

5 SBPU

5 SBVU

~~1 Minute Rest~~

10 Min AMRAP

10 Hang Snatch 95,65

10 OH Lunges

10 Pull Ups

For a combined round/rep total

Metcon (No Measure)

Tabata

SB V-Ups

Plank Jacks

Super Man Holds

Flutter Kicks