Monday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Air Bike

Air Squats

Inchworms

Weightlifting

Bench Press (5 x 5)

80% of 1RM

Workout

Metcon (AMRAP – Rounds and Reps)

15 Min 1+

Deadlifts 225,145(315,195)

SDHP 53,35(80,53)

Box Jumps 24,20

200m Run after even rounds starting on Round 4

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Lax Ball Pec Smash (L)

2:00 Lax Ball Pec Smash (R)