Thursday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

25 Jumping Jacks

10 PVC Pass Throughs

10 PVC Good Mornings

10 Scap Push Ups

5 Push Up to Pike

~~into~~

2 Sets

20 Mountain Climbers

10 Barbell Bent Over Rows

10 Barbell Strict High Pulls

10 Barbell Push Press

5 Pike Push Ups

Strength

Bench Press (1×5 / 1×5 / 1×5)

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

(Score is Weight)

Workout

Metcon (Time)

For Time

28-24-20-16

Hang Cleans 95,65(115,75)

Push Press 95,65(115,75)

+1 Slam Ball every 1:30 starting at 3-2-1 GO!

0:00 1 Slam Ball

1:30 2 Slam Ball

3:00 3 Slam Ball

etc.

Slam Ball weight: 35,30(50,35)