Wednesday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Inchworms

7 Single KB Sumo Deadlifts

7 Air Squats

7 Plate G2OH

15 Plate Hops

Then

3 Rounds

Empty Bar Work

7 Push press

7 Front Squats

7 Straight Leg Deadlifts

Weightlifting

Thruster (5×5 ~ Building to a HEAVY set of 5)

10 Mins to Complete

Reps are from the ground.

1st rep can be a SC Thruster

Can not be a Jerk or sqat with PP

Each Rep must be one smooth movement.

Metcon

Metcon (Time)

**PLEASE DO NOT DROP DBs & KBs**

4 Rounds For Time

Row 350,300m/AB 700,650m

16 Push Press Double DB or KB*

16 Front Rack Squats w/DBs or KBs

RX-DB 30,20 or KB 26,18

RX+ must be DBs 40,25