Tuesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 SETS

1:00 Row @ Mod Pace

8 Cat-Cow

8 Arm Haulers

8 Alt. Side Lunges

~~~Into~~~

2 SETS w/empty bar

:30 Row @ Hard Pace

10 Front Squat

10 Strict Press

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

5 Sets of 3
Build to a Moderate-Heavy 3-Rep Thruster-Jerk

Workout

Metcon (Time)

FOR TIME

1000,800m Row

15 Thruster-Jerk 115,75(155,105)

750,500m Row

21 Shoulder to OH

(Score is Time)