CrossFit – Thu, Mar 21

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

2 Sets

15 Toe Touch Jumping Jacks

20 Mountain Climbers

5 Push Ups + 5 P U to Pike

4/4 Scorpion Kicks

→into

2 Sets w/1 DB

8 Deadlifts-2 Hands

8 Alt Hang Snatch

8 Front Squats-2 Hands

Metcon

Metcon (3 Rounds for weight)

Partner WOD

15:00 EMOM for total weight

Max Devils Press w/2 DBs

6 Synchro Burpee Shuttle Runs

Max DB Bench Press w/2 DBs

40 Barbell Row

~~1:00 Rest~~

(Score is total weight moved)

Take the combined weight of the DBs and multiply that weight with the total number of Reps.

Score each round separately.

Weightlifting (Optional)

Weightlifting (No Measure)

Pyramid Bench ^ 10-2-10 (evens)

Slight Incline DB Bench Press 4×8-10

w/6-10 dips after each set

DBs together Bench 4×6-10

w/max DB Flies after each set