Thursday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

20 Jumping Jacks

20 Mountain Climbers

10 PVC Pass Throughs

10 PVC Good Mornings

~~into~~

2 Rounds

6 Pike Push-Up

6 BB Deadlift

6 DB Hang Power Clean

6 DB Front Squat

6 DB Strict Press

Workout

Metcon (AMRAP – Reps)

Goblet Squat Sally

53,35(70,44)

Perfect Score is 30

Subtract one for every squat or hold that you miss.

Metcon (4 Rounds for weight)

4 Sets

5 Min AMRAP

18,15 Cals AB

10 SBWB 50,35

10 Deadlift – Same as HSC

Max Hang Squat Cleans*

90 Sec rest between sets

Hang Squat Clean weight is your choice. Your score is your reps multiplied by your weight for a total weight count. Each round scored separately.

Deadlift weight is the same as your Hang Squat Clean weight.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Glutes + Hamstrings

(No Measure)