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CrossFit ThunderDome – CrossFit
Luke 18:1-8
Warm-up
Warm-up (No Measure)
BARBELL WARM-UP*
3-4 Rounds
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Elbow Punches
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Push Press
Strength
Clean and Jerk (3RM)
ON A 20:00 RUNNING CLOCK…
Build to 3RM Clean & Jerk*
*Power or Full, Athlete Choice
(Score is Load)
Workout
Metcon (AMRAP – Reps)
AMRAP x 7 MINUTES*
Clean & Jerks 95/65 (135/95)
*Every minute including 3,2,1 go…perform 15 Air Squats. Hips MUST come open every rep!
(Score is Reps)