Monday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

200m Run

10 PVC Pass Throughs

10 Good Mornings

10 Scap Pulls

8 Push-Up to Pike

~~~into~~~

2 Sets

5 Up Downs

5 Snatch Drops

5 Sots Press

5 Kip Swings

Strength

Metcon (AMRAP – Reps)

3-5 SETS

Max Strict Pull-Ups*

*If using a band, goal is 7-10 challenging Strict Pull-Ups

-Rest as Needed b/t Sets-

(Score is Total Reps)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

12 Pull-Ups

9 Plate Push-Ups

3 Power Snatch 105,75(135,95)

(Score is Rounds + Reps)