Wednesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS

1:00 Cardio (Mod Effort)

8 Squat Jumps

8/8 DB Sumo Deadlift

8/8 DB Upright Row

8/8 DB Arnold Press

Metcon (Time)

WOD 1 – For Time

2000m Row (MM) or 1700m (FF) or 1850m (MF)

~~~4 Rounds Each

22 Alt KB Swings 53,35

22 Sit Ups

Switch on Rower after each round

12 Min Cut Off!

Workout

Metcon (AMRAP – Reps)

WOD 2 – 10 MIN EMOM

MIN 1 – 20 Alt. DB Snatch 40,25(50,35)

MIN 2 – :45 Max Step-Ups 24,20

(Score is Lowest Reps)

Scoring Box Step Ups only

No DB on Step Ups

Metcon (AMRAP – Reps)

WOD 3 – 5 Min AMRAP

*Reps of Complex…

*1 Rep is…

1 DB Power Clean L

1 DB Power Clean R

1 DB Box Step-Over 24,20

Hold DB Suitcase Style, Either Arm.

DB Weight is same as WOD 2

(Score is Reps)