CrossFit – Tue, Feb 13

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

2 Sets

300m Row/600m AB

20 Mountain Climbers

1/1 Pigeon Pose

2/2 Sampson Stretch with a twist

→into

5 Sets (Increasing weight with each set)

2 Deadlifts + 2 Hang Squat Clean

Metcon

Metcon (7 Rounds for reps)

2:00 AMRAP for 7 Sets

1 Rope Climbs (2)

10 Box Jump Overs

Max Squat Cleans 135,85(155,105)

~~Rest 1:15 b/t Sets~~

(Score is total Squat Cleans each Set)

Weightlifting (Optional)

Leg Day (No Measure)

Get Multiple Warm Up Sets in

HEAVY DAY!

4×5 Squats (Front or Back) Narrow Stance

~~then~~

4×5 Squats (F or B) Reg Stance

~~then~~

4×5 Sumo Deadlifts