Wednesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets

2 Shuttle Runs

20 Jumping Jacks

20 Mountain Climbers

10 Bootstrappers

5 Push Up to Pike

~~into~~

Grab a bar and start warming up for heavy thrusters

Weightlifting

Thruster (Work Up to a 1RM)

Every :90

3-3-3-2-2-1-1

No Squat Clean Thrusters on

1RM

Thrusters must begin from the top of the Power Clean Position.

No Thruster Push Jerks

Workout

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

SB Lunge Across 35,30(50,35)

5 SB Goblet Squats

SB Lunge Back

20 Sit Ups

20 DUs (30)