Tuesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

400m Row

~~~~~

2 Rounds

20 Mountiain Climbers

10 PVC Pass Throughs

10 PVC Good Mornings

5 Push Up to Pike

~~into~~

2 Rounds w/empty bar

10 Scap Pulls

10 Hang Cleans

10 Strict Press

10 Front Squats

Workout

Metcon (4 Rounds for reps)

4 Min AMRAP

400,300m Row

20 KB Swings 53,35(70,44)

10 Hang Cleans

Max STOH 95,65(135,95)

~~rest 90 Seconds~~

4 Min AMRAP

800,600m AB

20 SDHP 53,35(70,44)

8 Burpees

Max Front Squats 95,65 (135,95)

~~rest 90 seconds~~

Repeat

Scoreis total STOH and Front Squats each round

Each round scored separately

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs

2:00 Calf Smash (Each Leg)

(No Measure)