Monday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

1:00 Row or Bike @ Mod Pace

10 Push-Up to Pike

10 Cat Cows

5/5 Moose Antlers

10 Alt. V-Ups

~~into~~

2 Sets

1:00 Row or Bike@ Hard Pace

8 Up-Downs

8 Glute Bridges

8 V-Ups

8 Barbell Strict Press

Strength

Split Jerk (Build to a Heavy 1-Rep *)

Every 90 Seconds for 8 Sets

3-3-3-2-2-1-1-1

(Score is Weight)

Workout

Metcon (Time)

For Time

400/350m Row

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5 Rounds

10,8 Plate Push-Ups (15,10)

8,6 Jerks 115,75(145,95)

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400/350m Row