Tuesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

5 Barbell Strict Press

5 Barbell Good Mornings

10 Front Squats

10 Cat Cows

~~Into~~

2 Sets

5 Barbell Hang Squat Cleans

5 Barbell RDL

10 Lat Pulls

10 Alt. V-Ups

Strength

Deadlift (Heavy 1-Rep)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy 1-Rep

Week 9 of 9

(Score is Weight)

Workout

Metcon (3 Rounds for reps)

3 Sets for Reps

4 Min AMRAP

Row 500m,400m

10 Deadlifts

Max Squat Cleans

Rest 90 Seconds between sets

Weight for both movements

is 75% of body weight