Wednesday

CrossFit ThunderDome – CrossFit

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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)