Wednesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

10 PVC Pass Through

10 PVC Good Morngings

10 Plank to Pike

5 Pike Push Ups

~~Into~~

2 Sets w/empty barbell

12 Slow Alt. Shoulder Taps

8 Deadlifts

8 Hang Cleans

8 Strict Press

Workout

Metcon (AMRAP – Reps)

10 Min AMRAP

8 Deadlifts 115,75(155,105)

6 Hang Cleans

4 Push Jerk

2 Bar Facing Burpees

~~~into~~~

8 Min to find max on this complex

1 Deadlift

1 TNG Power Clean

1 Shoulder to Overhead

Score is total Reps in the first part and Heaviest Unbroken set in the second part.

Metcon (Weight)

Score your 8 Min Max

1 Deadlift

1 TNG Power Clean

1 Shoulder to Overhead