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Monday - Friday Afternoons
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CrossFit ThunderDome – CrossFit
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