Wednesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

1:00 Row or AB

5 Up Downs

5 Push Up to Pike

10 PVC Pass Throughs

10 PVC OHS

~~into~~

3 Sets w/ Empty Bar

8 Muscle Snatches

8 Snatch Drops

5 OHS

Strength

Power Clean (Build to a Heavy 1-Rep)

Every :90 for 6 Sets

3-3-2-2-1-1

Week 4 of 8

(Score is Weight)

Workout

Metcon (Time)

For Time

3 Rounds

5 Hang Snatch 85,55(105,75)

8 OH Lunges

15 Heavy Rope (25 DUs)

~~~then~~~

300m Row or 600m Bike

~~~then~~~

Repeat

This WOD is a total of 6 Rounds a 300m Row and a 600m Bike