Wednesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

25 Jumping Jacks

20 Mountain Climbers

10 Sit Ups

10 Superman

~~into~~

3 Sets w/empty bar

8 Good Mornings

8 Deadlifts

8 Hang Muscle Cleans

8 Strict Press

Strength

Power Clean (Heavy 3-Rep TNG )

ON A 12:00 RUNNING CLOCK…

Build to a Heavy 3-Rep TNG Power Clean

(Score is Weight)

Workout

“THE HILLS HAVE THIGHS” (Calories)

EMOM x 24 MINUTES

MIN 1 – Complete 1 Round*

MIN 2 – Max Cal AB / Rower

MIN 3 – Rest

*1 Round:

1 Power Clean (100% of 3-Rep Power Clean)

4 Box Jumps 24,20

8 Plate Burpees

(Score is Total Cals)