CrossFit – Wed, Jan 17

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up / DLHCFS (No Measure)

2 Sets

2 Shuttle Runs

60′ Butt Kicks

2/2 Sampson Stretch

4/4 Shin Box Extensions

6/6 Deadbug w/3 Sec Squeeze

~~into~~

5 Sets / *increase weight each set

2 Deadlifts

2 Hang Cleans

2 Front Squats

Extended Warm Up (No Measure)

4 Minute EMOM

1 Hang Clean

1 Front Squat

1 Push Press

1 Thrusters

2 Bar Over Burpees

→ Rest the rest of the Minute

**Separate Each Movement

Metcon

Metcon Part 1 (AMRAP – Rounds)

Every 2:30 for 6 Rounds

Weight 95,65(135,95)

4 Hang Cleans

4 Front Squats

4 Push Press

4 Thrusters

4 Bar Over Burpees

→ Rest the remaining time

(Score is how many Rounds completed)

~~Rest 90 Seconds~~

Part 2

Metcon Part 2 (Time)

For Time

Weight 95,65(135,95)

15 Hang Cleans

15 Front Squats

15 Push Press

15 Thrusters

15 Bar Over Burpees

(Score is Time)