Thursday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Bike (increase pace every :30)

Into…

AMRAP x 3 MINUTES

10 Bootstrappers

10 BB Good Mornings

Strength

Deadlift (5×3)

5×3

Tempo Deadlift (3111)

*Use the same weight across to match the tempo exactly.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-15-9

Deadlift 155,105 (225,155)

Cals on AB 14,11(17,14)

-Rest 2:00-

FOR TIME

Cals on AB 14,11(17,14)

12-9-6

Deadlift 185,135(275,185)

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00-8:00 Dedicated Stretching of Hips and Hamstrings

(No Measure)