Monday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Bike or Cardio

Then..

2 RDS

15 Supinated Banded Pull-Aparts

5 Scap Pull-Ups

5 Strict Knee Tucks

5/5 SA Ring Rows

Then..

2 RDS

7/7 Elbow Punches

5 Muscle Cleans

5 Front Squats

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Rope Climbs

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

20,17 Cal Bike

15 Hang Power Cleans 105,75(135,95)

2 Rope Climbs

(Score is Time)

Scaled Rope Climbs is 15 Chin Ups