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CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets
25 Jumping Jacks
6 MB Strict Press
6 Slow MB Squats
4 MB Thrusters
4 Alt. Groiners
~~into~~
2 Sets w/empty bar
8 Strict Press
8 Kang Squats
6 Thrusters
Strength
Back Squat (Heavy 1-Rep )
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 1-Rep
Week 9 of 9
(Score is Weight)
Workout
Metcon (Time)
2 Rounds
15 Thrusters 95,65 (115,75)
15 Slam Balls 35,30(50,35)
15 Wall Ball 20,14(30,20)
15 Up Downs
15 Hang Cleans
15 Wall Balls
(Score is Time)