Monday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Row

Into…

AMRAP x 6 MINUTES

3 Push up to Pike*

6/6 DB Deadlift

6 DB Front Squat

6/6 DB OH Press

*Pause :02 at the top of the pike.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

300/200m Row

10 Handstand Push-Up (45# deficit)

20 Alt. DB Snatch 35,25 (50,35)

20 Wall Balls 20,14 (30,20)

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back & Shoulders

(No Measure)