Monday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

10 PVC Pass Throughs

10 PVC Good Mornings

20 Mountain CLimbers

5 Push Up to Pike

~~~Then~~~

2 Rounds AFAP

200m Row

12 Alt KB Swings

10 V-Ups

Weightlifting

Deadlift Sally (Weight)

Deadlift Sally

*No Reverse Grip

Workout

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 Pull Ups (C2B)

10 Slam Ball 35,30(50,35)

15 Deadlift 115,85 (155,105)

CG Run after even rounds

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Lats + Calves

(No Measure)