Monday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm Up (No Measure)

1000m Row

2 Sets

10 MB Cleans

10 MB Strict Press

8 Kip Swings + 2 Pull Ups

Workout

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP for 4 Sets

15 Wall Ball 20,14(11′,20#)*

10 Hang Cleans 95,65(115,75)*

5 Pull Ups

~~1 Min Rest b/t AMRAP sets~~

Pick up where you left off on the previous set

2 Burpees every time you break up the 15 Wall Balls and 10 Hang Cleans.

Score is total Rounds and Reps

Core (No Measure)

3 Rounds for Time

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

:10 Hollow Rock Hold

1:00 Rest