Tuesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

ON A 7:00 CLOCK…

2 ROUNDS

:45 Bike @ Moderate Pace

10 Scap Pull-Ups

6/6 Single Arm Ring Rows

12 Banded Chest Fly

Into….

2 ROUNDS

:30 Bike @ Hard Pace

10 Slow Banded Lat Pushdowns

10 Slow Banded Face Pulls

6 Hand Release Push-Ups

Strength

Bench Press (1×5 / 1×3 / 1×1+*)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

Week 7 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

6