Wednesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

5 Up-Downs

5 Scap Pull-Ups

5 Body Rows

:30 Plank Hold

~~Into~~

3 sets

4 Barbell RDL

4 Barbell Bent Over Row

4 Barbell High Pulls

4/4 Elbow Punches

Skill

Metcon (No Measure)

3-4 Sets

3 Jumping Muscle Ups

~~OR~~

4 SETS

1 Kip Swings

+

1 Hips to Bar

+

1 Muscle-Up

(No Measure)

Workout

Metcon (AMRAP – Reps)

10 Min AMRAP

1-2-3-and so on…

Chest to Bar Pull Ups (Muscle Ups)

Power Cleans 155,105 (205,135)

(Score is Total Reps)