Thursday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Mountain Climbers

10 Up-Downs

30 Russian Twists

5 Push-Up to Pike

~~Into~~

2 ROUNDS

30 Crossbody Mountain Climbers

10 Air Squats

8 Lunges

Workout

Metcon (Time)

2-4-6-8

Front Squats 95,65(135,95)

Up Downs

10 Wall Balls after each set 20,14

~~~into~~~

10 Squat Cleans 95,65((135,95)

~~~into~~~

8-6-4-2

Back Squats 95,65(135,95)

Up Downs

10 Wall Balls after each set

~~~into~~~

28,23 Cals on AB

Strength

Bench Press (1×3 / 1×3 / 1×3*)

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

(Score is Weight)

Optional Extra Credit

Metcon (No Measure)

Calisthenics of your choice