Tuesday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 9 MINUTES

1:30 Bike (:45 hard / :45 easy)

10 Alt. SA DB Deadlift (sumo stance)

5/5 SA DB Overhead Lunge

10 Jumping Air Squats

5/5 SA DB Strict Press (squat width stance)

Workout

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

MIN 1 – 12 Alt. DB Split Snatch 35,25(50,35)*

MIN 2 – Cals on AB **12,10

MIN 3 – Max “Unbroken” Wall Balls 20,14(30,20)

**Try to get 12,10 Cals within 45 seconds

*For Split Snatch, arms alternate each rep. Score for workout is total Wall Balls.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

4:00 Foam Rolling Quads & IT Band

4:00 Foam Rolling Upper Back & Lats

Extra Credit

Metcon (No Measure)

6-8-10-12-10-8-6

Strict T2B (As Strict as possible)

Alt DB Snatch (Unbroken Reps

6 Up Downs after each set