Saturday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

Group

Workout

Metcon (Time)

3k Row

and

8 Rounds of DT+

12 Deadlifts

9 Hang Cleans

6 Shoulder to Overhead

1 Rope Climb

DT is 155,105

P1 starts on Rower while P2 completes 1 Round and then switch. Continue until both are complete.
Working Alone?

4 Rounds for TIme

12 Deadlifts

9 Hang Cleans

6 STOH

1 Rope Climb

300m Row

Scaled Rope Clib is 10 Chin Ups

Metcon (No Measure)

EXTRA CREDIT MURPH PREP – DAY 2

CONDITIONING + STRENGTH

6 SETS*

300m Run

5 Pull-Ups

10 Push-Ups

15 Air Squats

-Rest 1:00 b/t Sets-

*GOAL: Hold consistent pace on all 6 runs…faster than your 400m pace from earlier this week. Intentional, crisp movement on all the of the BW movements. Try to accomplish unbroken if possible.

(No Measure)