Wednesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

20 Jumping Jacks

10 PVC Pass Throughs

10 Good Mornings

5 Push Up to Pike

~~into AS A GROUP~~

1-4

2 Shuttle Runs

MB Cleans

MB Push Press

Push Ups

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 8 Bar Facing Burpees

MIN 2 – Max Hang Cleans 105,75(135,95)

MIN 3 – Max Shoulder to OH

MIN 4 – Rest

(Score is Reps of Cleans + S2OH)

Post-Workout Strength

Metcon (AMRAP – Reps)

3 SETS FOR REPS

Max Strict Knees to Elbow or (Strict Toes to Bar)

-Rest 1:30 b/t Sets-

(Score is Total Reps)