Monday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

20 Crossbody Mountain Climbers

6 Scap Push-ups

6 Step-Ups

6 WOD DB Deadlifts

6 WOD DB Front Squats

~~Into~~

2 Sets

10 Box Jumps w/ Step-Down

8 Push-Up to Pike

8 Alt DB Hang Clean to Overhead

Strength

Bench Press (1×5 / 1×5 / 1×5)

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

10 Dynamic Push Ups 45,25

10 Up Down Box Jumps 24,20

20 Alt DB Hang Clean to Overhead

(Score is Rounds + Reps)

DB Weight – 40,25(50,35)

Optional Finisher

Metcon (No Measure)

3 Sets

7-10 Planche Push Ups

7-10 Paralette Dips

:20 Sec L-Sit

Rest 1-2 Minutes between sets