Monday

CrossFit ThunderDome – CrossFit

Warm-up

CF TD Short (No Measure)

2 Rounds

20 Mountain Climbers

15 Push Ups

15 Sit Ups

20 Jumping Jacks

Weightlifting

Heavy 3 rep Front Squat (3×1)

Work your way up to 80-90% of your 1RM Front Squat.

Workout

Metcon (Time)

4 Rounds for Time

27 Box Jumps

20 Burpees

11 Front Squats 145,100

(Score is Time)