Monday

CrossFit ThunderDome – CrossFit

Psalms 109:21-27

Warm-up

Warm-up (No Measure)

200m Run

Into…

3 ROUNDS

10 Groiner + Twist

8 Med Ball G2OH

6 Med Ball Jumping Squats

Into…

200m Run

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

3-6-9-12…etc

Hang Power Clean*

12/10 Cal Bike**

*Barbell weight decreases thru the workout…

3-6-9 @ 135,95 (185,135)

12-15-18 @ 115,75 (155,105)

and beyond @ 95,65 (135,95)

**Bike stays at 12/10 every round

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Quads

(No Measure)