Tuesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

:45 Row @ Mod Pace

10 Step-Ups

10 Lunges with PVC

Passthrough

10 Tuck-Ups

~~~into~~~

3 Rounds

5 Up Downs

5 Push Up to Pike

5 OHS w/empty bar

Strength

Overhead Squat (1×3*)

2×3

1×3

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the first sets of 3 should be roughly 90-95%, the sets of 3 should be roughly Heavier than the previous 2 sets. Focus on perfect movement.

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

18,15 Cal Bike

12 Box Jumps 24,20

8 OHS or Frt-Squats 105,75(135,95)

(Score is Time)