Monday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Row

2 Sets

20 Mountain Climbers

5 Inch Worms

5 Pike Push Ups

10 Air Squats

~~into~~

2 Sets w/empty bar

20 Jumping Jacks

8 Hang Cleans

8 Strict Press

8.Front Squats

Workout

Metcon (2 Rounds for reps)

6 Min AMRAP

12 Power Cleans135,85(165,105)

12 Shoulder to Overhead

12 Front Squats

Max Bar Facing Burpees

~~Rest 2 Min~~

Repeat

~~Rest 2 Min~~

Establish 1RM (6 Min Cap)

Score each Round seperately

(Score is total BFB)

Strength

Metcon (Weight)

6 Min / Establish 1RM

1 Deadlift

+

1 TNG Power Clean

+

1 Hang Clean

+

1 Shoulder to Overhead

Optional Finisher

Metcon (No Measure)

2-3 SETS

6-8 Planch Push Ups

6-8 ALt Pull Ups

:30 L-Sit Hold (combined)

(No Measure)