Monday

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm-up (No Measure)

2 Mins Bike or Row

~~~~~~

2 Rounds

20 Mountain Climbers

10 PVC Pass Throughs

10 PVC Good Mornings

10 PVC Thrusters

~~into~~

2 Rounds w/ Empty Bar

5 High Pulls

5 Strict Press

5 Thrusters

10 Lat Pulls

ZZMisc

Metcon (AMRAP – Rounds and Reps)

18 Min 1+

Deadlifts 135,95(225,155)

SB Lunges 35,30(50,35)

Shuttle Run *3 Point touch

Complete a 300m Row after you

complete your set of 5 and again

following your set of 8.

1 Lunge = Lunge with L and R

Shuttle Runs = 3 Points of Contact

across and back.

(Score is the last round completed

plus your reps)
If you are working on your set of 10 when time runs out, your score is 9+reps.