Monday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Row Specific Warm-up

then…

Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements…

– Superman Rocks

– Mountain Climbers

– Banded Good Mornings

– Plate Hops

Skill

Warm-up (No Measure)

6 Min EMOM

MIN 1 – DU or TU Practice

MIN 2 – Row 200/150m

or AB 450/400m

Workout

Metcon (AMRAP – Reps)

3 Min AMRAP / 4 Rounds

Row 250m / AB 500,400m

30 DUs (50)

Max Thrusters 95,65(115,75)

1 Min Rest between Rounds

Must Alt between the rower and AB each round.

Score is total number of Thrusters