Monday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

300m Row

2 Rounds

10 PVC Pass Throughs

10 PVC Good Mornings

10 PVC Back Squats

~~~into~~~

2 Rounds w/empty bar

8 Hang Cleans

8 Strict Press

5 Push Up to Pike

Strength

Power Clean (2×3 – 2×2 – 2×1)

Don’t have to max, but work heavy

Workout

Metcon (3 Rounds for reps)

12 – 1 Min AMRAPs

3 Rounds

Max Wall Ball 20,14

Max Burpees

Max Cals on Rower

Max Power Cleans 135,95

:20 Rest after each movement

Score each round separately, total reps.