Tuesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

PVC Pass Throughs

PVC Good Mornings

10 Bootstrappers

5 Inchworms

5 Push Up to Pike

~~into~~

3 Sets w/Empty Bar

10 Deadlifts

10 Hang Cleans

10 Front Squats

2 Shuttle Runs

Weightlifting

Metcon (Weight)

E2MOM for 6 Sets

Heavy Complex

1 Deadlift

+

1 TNG Squat Clean

+

1 Hang Squat Clean

Increase as you go.

Score is Heaviest Round completed.

Workout

Metcon (AMRAP – Rounds and Reps)

3 – 4 Min AMRAPs

5 Deadlifts 225,145(315,205)

15 Wall Ball 20,14(30,20)

5 Bar Facing Burpees

~~~1 Minute Rest~~~

Perform the 4 Min AMRAP three times with a 1:00 rest in between.

*Pick up where you leave off