Saturday

CrossFit ThunderDome – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8/6 Cal Row

10 Tempo DB Bent Over Row (20X1)

12 Alt. DB Strict Press

Strength

Metcon (No Measure)

3 SETS

10 Tempo DB Incline Bench Press (30X1)*

20 Seated Banded Lat Pull Downs

*Incline created by support on WB and athlete seated on the ground.

Workout

Metcon (Time)

FOR TIME

500m Row

50 Sit-ups

400m Row

40 Sit-ups

300m Row

30 Sit-ups

-15:00 Time Cap-