Wednesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

20 Jumping Jacks

10 Scap Push-Ups

10 Step Ups

~~Into~~

3 Sets

5 Push-Up to Pike

5 Up-Downs

5 DB Deadlift*

5 Box Jumps

*Round 2&3 Perform DB Bent Over Row

Strength

Bench Press (3+ Warm up sets then 5×5)

Warm up to a HEAVY weight.

Then perform 5×5 at the same weight.

SCORE IS YOUR LIGHTEST ROUND, if you choose to increase.

Workout

Metcon (Time)

DO NOT DROP THE DBs

FOR TIME

2-4-6-8-10-8-6-4-2

Burpee BJO 24,20

8 Alt DB Snatch 40,25(50,35) after each set.

(Score is Time)

DO NOT DROP THE BUMBBELLS

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Twisted Cross (R)

2:00 Twisted Cross (L)

(No Measure)