Monday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets

4 Shuttle Runs

5 Up-Downs

5 Scap Pull-Ups

5 Push Up to Pike

~~~Into~~~

2 Sets w/Empty Bar

5 Bootstrapper Squats

5 Front Squats

5 Strict Press

3 Thrusters

Strength

Thruster (3-Rep Heavy )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Thruster

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

CG Run

3 Thrusters 95,65

5 Pull Ups or 2 BMU

*Every round, Thruster reps increase by 1. For example, 3-4-5-6-etc. PU or BMU stay the same.

(Score is Rounds + Reps)