Thursday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 EZ Row

10 Scap Pulls

:20 Hollow Hold

1 ROUND

1:00 Moderate Row

10 Scap Retractions

10 Hollow Rocks

1 ROUND

:30 Hard Row

10 Ring Rows

10 Up-Downs

Strength

Metcon (3 Rounds for reps)

This is a Benchmark

3 Rounds

:30 Max Effort

Strict Pull Ups

1:00 Rest

All three rounds scored separately

**If scaling, remember to note how the pull ups were performed.

Workout

Metcon (Time)

FOR TIME

1000/800m Row

~~Immediately Into~~

21-15-9

Up-Downs to Target*

Pull-Ups

~~Immediately Into~~

1000/800m Row

*Target 6″ above standing reach.

(Score is Time)