Monday

CrossFit ThunderDome – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Turf to Turf and Back (60′)

4 Shuttle Runs

Lunge + Twist

High Knees

Butt Kickers

Frankenstein Walks

Skip

4 Shuttle Runs

~~into~~

2 Sets w/empty bar

8 Hang Clean

8 Thrusters

8 Kip Swings

8 Push Up to Pike

Workout

Metcon (Time)

For Time

21-15-9

Thrusters 75,55(95,65)

Burpees Over the Bar

Pull Ups (Chest to Bar)

Post-Workout Strength

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – :40 Alt. Seated Arnold Presses

MIN 2 – :40 DBL DB OH Hold*

*Stand for DBL DB Hold.

(No Measure)