Saturday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND

30 Single Unders

10 Slow Shoulder Taps

8 Box Step Overs

8 Good Mornings (BB Optional)

Into…

2 ROUNDS

30 Singles (Single + Single + High Jump)

5 Push-Up to Pike

6 Box Jumps

6 BB Deadlifts*

*Add weight in round 2

Strength

Metcon (No Measure)

3 SETS

:30 Wall HS Hold

10-12 Box Piked Shoulder Taps

3-5 Strict Deficit Handstand Push-ups or 5-7 Deficit Push-Ups

-Rest As Needed b/t Sets-

(No Measure)

Workout

Metcon (Calories)

5 Sets

AMRAP 3 Minutes

20 Bench Press of 50% 1RM

Max Calorie Row

-Rest 1 minute between sets-