Wednesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 4 MINUTES

MIN 1 – 12 Box Step-Ups + Max Groiner on Box

MIN 2 – 12 Scap Pull-Ups + Max Kip Swings

MIN 3 – 12 Scap Push-Ups + Max Shoulder Taps

MIN 4 – 12 Barbell Deadlifts + Max Elbow Punches

~~~Into~~~

EMOM x 4 MINUTES

MIN 1 – :45 Max Box Jumps

MIN 2 – 12 Bent Over BB Row + Max Strict Press

MIN 3 – :45 Up-Downs

MIN 4 – 12 Hang Muscle Cleans + Max Hollow Hold

Extended Warm-up

Metcon (No Measure)

EVERY 3:00 x 4 SETS

5 Pull-Ups, C2B, BMUs

5 Hang Power Cleans*

-Rest with Remaining Time-

*Start Moderate and build slightly past workout weight.

(No Measure)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

22 Box Jump Overs 24,20 (30)

15 Pull-Ups (20)

10 Burpees (15)

5 Hang Power Clean 145,100(205,135)

(Score is Time)