Monday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up (7 min cap)

3-4 SETS

7 Barbell Stiff-Legged DL

7 Barbell Bent Over Row (:02 pause at sternum)

7/7 Leg Swings (barbell in flaghold)

7/7 Alt. Groiners

14 Barbell Hops

Strength

Deadlift (3-3-3-3-3)

Deadlift*

*Build to 3RM Deadlift.

Workout

Metcon (Time)

FOR TIME

200m Run

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3 ROUNDS

15 Deadlifts 135,95(185,135)

30 Double Unders (50)

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200m Run

-10:00 Hard Cap-

Extra Credit

Metcon (No Measure)

On Your Own Time

Every 1:30 for 10 Rounds

200m Run