Monday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets (Across and Back)

4 Shuttle Runs

Butt Kicks

Frankenstien Walks

Heel Walks/Toe Walks

~~Into~~

3 Sets w/Empty Bar

10 PVC Pass Throughs

10 PVC Good Mornings

10 Hang Muscle Snatch

10 Rear Strict Press

Strength

Split Jerk (5-3-3-3-3)

E2MOM

Last 3 sets of 3 are all at the same weight.

(Score is Weight)

Week 7 of 8

Workout

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

800m Run (1k) (only at the start)

7 Shoulder to Overhead 95,65(145,100)

1 Wall Walks (2)

200m Run

(Score is Time)