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Monday - Friday Afternoons
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Sunday
Wednesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Scap Pull-Ups
10 Elbow Punches
10 Strict Press
2 ROUNDS
10 Kip Swings
10 Tuck Ups
8 Broad Jumps
Strength
Metcon (Weight)
Every 1:30 for 10 Sets
Build to a Heavy Complex of:
1 Deadlift
+
1 TNG Power Clean
+
1 Hang Power Clean
(Score is Weight)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
10 Power Cleans 115,75(135,95)
15 Knees to Elbow
20 DUs (30)
(Score is Time)