Tuesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

4 Inch Worms + Push-Up

6 Bootstrappers

8 Bird Dogs

10 Kip Swings

~~Into~~

2 Rounds w/empty bar

8 Strict Press

8 Barbell RDL

6 Up-Downs

6 Push Up to Pike

Workout

Metcon (Time)

3 Rounds for Time

400m Run

8/8 Shovel Deadllifts 80,50(90,60)

8/8 DB Thrusters 45,25(55,35)

16 Alt Toes to Bar

Score is Time
Do not drop Dumbbells

Post-Workout Strength

Metcon (No Measure)

3 SETS

5-10 Strict Pull Ups

8-10 Parallete Dips

6-10 Planche Push Ups

-Rest As Needed b/t Sets-

(No Measure)