Wednesday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

-Into-

3 ROUNDS (w/ a light DB)…

6 SA Standing DB High Pull (L)

6 SA DB Strict Press (L)

‘25 SA DB OH Walk (L)

6 SA Standing DB High Pull (R)

6 SA DB Strict Press (R)

‘25 SA DB OH Walk ®

-Break out PVC or Barbell Into-

10 Barbell Elbow Punches

10 Strict Presses

10 Push Presses

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

7 Power Cleans 115, 75

7 Push Jerks

rest 4 mins

10 Min / Every 2 mins

200m. run

30 sit-ups

(Score is Rounds + Reps of AMRAP)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back / Shoulders

(No Measure)