Friday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Single Unders

Into…

EMOM x 6 MINUTES

MIN 1 – 20 Shoulder Taps + Plank Hold

MIN 2 – 10 DBL DB Deadlifts + Front Rack Hold

Into…

1:00 Double Under Practice*

*Options: Tall Jump Singles, Penguin Taps, Single Arm rotations.

Strength

Shoulder Press (1×6 / 1×4 / 1×2)

STRICT PRESS

1×6 @ 70% of 2RM (Light-Moderate)

1×4 @ 75%

1×2 @ 80%

(Score is Weight)

Workout

Metcon (Time)

For Time:

8 Rounds

5 Devil Press 45,25 (50,35)

10 Alt DB Step Ups 24,20

15 Wall Ball 20,14 (30,16)