Tuesday

CrossFit ThunderDome – CrossFit

1 Kings 8:50

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

4:00 Bike/Row

-THEN-

AMRAP WITH REMAINING TIME LEFT

10 Bootstraps

10 KB DL

10 Alt Step Ups

10 Up-Downs

10 Scap Pull-Ups

Weightlifting

Thrusters (10-10-10)

3×10 Thrusters

Go as heavy as possible.
15 Mins. running clock

Workout

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

20 WB 20,14

15 Power Snatch 75,55

50 DU’s (Power Jumps)

Optional Finisher

Metcon (Time)

FOR TIME

400m Walking Lunge

(Score is Time)