Monday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Crossbody Mountain Climbers

6/6 Single Arm Ring Row

6 Push-up to Pike

~~Into~~

2 ROUNDS

1:00 Bike

10 Push Ups

10 Ring Rows

5 Burpees

Strength

Bench Press (Heavy 1-Rep)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep

(Score is Weight)

Workout

Metcon (3 Rounds for reps)

3 Sets

3 Min AMRAP

9 Plate Push Ups

6 Ring Dips

3 Push or Split Jerks 70%1RM

Rest 90 seconds between sets

(Score each round seperately)

Use 70% of your 1 Rep Max on Clean and Jerk

Clean and Jerk (For % purposes only)

Optional Finisher

Metcon (No Measure)

2-3 SETS

8/8 DB Turkish Sit-Ups

16 V-Ups

1:00 DB Slides

-Rest As Needed b/t Sets-

(No Measure)