Tuesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

***Grab a MedBall***

EMOM x 6 MINUTES

MIN 1 – 30 Jumping Jacks + 5 Up Downs

MIN 2 – 15 Air Squats + 6 Shuttle Runs

MIN 3 – 5 Push Ups + 10 MB Cleans

MIN 4 – 20 Mountain Climbers + 5 Push Up to Pike

MIN 5 – 15 Air Squats + 6 Shuttle Runs

MIN 6 – 5 Push Ups + 10 MB Cleans

Strength

Goblet Squat Sally (Weight)

Goblet Squat Sally

Score is weight

RX is every rep with every pause

Workout

Metcon (AMRAP – Reps)

2 Rounds

4 Min AMRAP

30 Air Squats

10 Bar Facing Up Downs

15,12 Cals on Rower

Max Squat Cleans 155,105(185,135)

~~~Rest 2 Mins~~~

4 Min AMRAP

10 Burpee Box Jump Overs 24,20

10 Deadlifts 155,105(185,135)

15,12 Cals on AB

Max Squat Cleans

~~~Rest 2 Mins~~~

Score is total Squat Cleans