CrossFit – Mon, Aug 7

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up / BoxDB (No Measure)

2 Sets
4 Shuttle Runs
2/2 Pigeon Pose
8 Box Jumps
5 Push Up to Pike
~~into~~
2 Sets w/WOD Dumbbell
8 Deadlifts
8 Curls
8 Strict Press

Metcon

Metcon Pt 1 (Time)

40-30-20-10

Wall Ball 20,14

Each Set follwed by

30 Double Unders

10,8 Cals on AB

~~Score is Time~~

~~Immediately into~~

8:00 to Est. 1RM

1 Power Clean

1 Hang Clean

1 Jerk

Metcon Pt 2 (Weight)

Score 1RM Here