Wednesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

:30 Jump Rope

5 Inch Worms w/PU

5/5 DB Deadlifts

5/5 DB Upright Rows

10 DB Good Mornings

~~Into~~

2 Sets

:30 Jump Rope

5 Up-Downs Over DB

10 Alt DB Power Cleans

10 DB Good Mornings

Strength

Deadlift (1×5 / 1×5 / 1×5)

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

100 Alt. DB Up-Down Devil’s Clean 40,25 (50,35)

*Every 2:30 including 0:00, complete 20 Heavy Rope (30 Double Unders)

(Score is Time)