Monday

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

5:00 Cardio Machine

3 Sets

15 Toes Touch Jumping Jacks

8 Push Up to Pike

8 Air Squats

8 Scap Pull Ups (Rnd 3 = 8 Pull Ups)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

**4 Burpee Shuttle Runs every 4:00

RX+ is with a Vest

(Score is Time)

If you plan on doing Murph with a vest, start wearing it now.

Core

Core (No Measure)

Tabata

Plate V-Ups

Plate Extensions