CrossFit – Mon, Feb 19

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

5 Minute Row

2 Sets

20 Mountain Climbers

5 Push Up to Pike

10 Bootstrapper Squats

~~into~~

3 Sets

8 Deadlifts

8 Hang Cleans

8 Front Squats

~~then~~

Warm Up to WOD Weight on

Squat Cleans

Metcon

Metcon (4 Rounds for reps)

4:00 AMRAP x 4 Sets

5 TNG Squat Cleans 115,75(155,105)

200m Run

5 TNG Squat Cleans

Max Effort Wall Ball 20,14(30,16)

~~Rest 1:00 b/t Sets~~

(Score each Set Separately)

Weightlifting (Optional)

Weightlifting (No Measure)

Warm Up to HEAVY weight~~THEN

4×5 Clean Pulls

2×2 Deadlifts

~~into~~

10-2-10 (Evens Pyramid)

Back Squats

~~into~~

4×5/5 Weighted Single leg squats