Monday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 SETS

1:00 Bike @ Easy-Mod Pace

10 Cat Cows

10 Alt Groiners

10 Step-Ups

~~Into~~

2 SETS

1:00 Bike @ Mod Pace

8 Up-Downs

8 RDL-(Empty Bar)

8 Box Jumps

Strength

Deadlift (5-Rep Heavy )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep TNG Deadlift

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

20 Box Jumps (30)

20,15 Cal Bike

10 Deadlifts 225,155 (315,205)

(Score is Rounds + Reps)