Monday

CrossFit ThunderDome – CrossFit

Hebrews 11:1-6, 13-16

Warm-up

Warm-up (No Measure)

Coaches Choice

Workout

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

20 Wall Balls 20,14

10,15 Plate Push-ups

20 KB Swings 53,35

200m Run

**Immediately following start your 1RM

Metcon (Weight)

10 Mins to Establish 1RM

1 Deadlift

+Hang Clean

+Front Squat

+STOH

This is a continuous cluster of movements.

The Hang Clean can be either with or without a squat.

If you catch the Hang Clean in the squat, that will NOT count as your front squat.

Once you start the deadlift, the bar does not go back to the ground until all 4 movements are completed.