Tuesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 8 Alt. Groiners + Max Step-Ups*

MIN 2 – 12 Ring Rows + Max Bar Hang**

MIN 3 – 8 Barbell RDL + Max Hollow Rocks

MIN 4 – 12 Up-Downs + Max Shoulder Taps

* Switch to Box Jumps on Second Round

** Switch to Tight Kip Swings on Second Round

Strength

Metcon (No Measure)

ON A 15:00 RUNNING CLOCK…

8-8-6-6*

Strict Pull-Ups or Strict Chest to Bar Pull-Ups

*Superset with 3-5 reps of Deadlift…starting Moderate and building to heavier than your workout weight.

(No Measure)

Workout

Metcon (Time)

2 Rounds For Time

25 Pull-Ups (C2B)

25 Deadlifts 135.95(185,135)

25 Box Jumps 24,20

25 Alt. DB Clean 40,25(50,35)

(Score is Time)