Sunday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 10 MINS

Odd- :30 Bike (increasing effort every round)

Even- :45 of Movement!

1st round= Alt Groiners

2nd round= KB DL

3rd round= RKBS

4th round= KB Upright Row

5th round= Plank Shoulder Taps

Workout

Metcon (Time)

3 Rounds

400m Run

15 Squat Snatch 65,45

30 OH Rev Lunges 65,45

2 Rope Climbs

RX+ (80,60 w/AB)

Scaled RC is 15 Chin Ups

Don’t drop the bars!!! Use 15# if not using the AB if possible!

Metcon (Time)

FOR TIME*

15-12-9

Hang Power Clean (95/65)|(65/45)

Box Jump (24)

into…

12-9-6

Hang Power Clean (135/95)|(95/65)

Box Jump (30)

into…

9-6-3

Hang Power Clean (185/125)|(135/95)

Box Jump (30+)

*Heights are the same for all athletes. Goal is three increasing heights for the Box Jump.

(Score is Time)