Monday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

2/2 Alt. Samson Stretches

8 Up-Downs

8 Scap Push Ups

:10 Top of the Dip Hold

:10 Bottom of the Dip Hold

~~Into~~

2 Sets w/empty bar

6 Deadlifts

6 Cuban Presses

6 Muscle Cleans

6 Push Press

Extended Warm-up

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 3 Ground to Overhead*

MIN 2 – 3-5 Strict Ring Dips or Slow Box Dips

*Start Light-Mod and build up to and possibly past workout weight. Clean & Jerk preferred.

(Score is Weight)

Workout

“ELIZA & BETH” (Time)

FOR TIME

9-7-5

Ground to Overhead 135,95(175,115)

21-15-9

Box Dips (Ring Dips)

~~Rest 2:00~~

15-12-9

Ground to Overhead 95,65(115,85)

15-12-9

Burpees Over the Bar

(Score is Total Time)