Wednesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

20 Jumping Jacks

10 PVC Pass Throughs

10 PVC Good Mornings

10 PVC Thrusters

~~into~~

3 Sets w/empty bar

8 Good Mornings

8 Thrusters

5 Push Up to Pike

Strength

Metcon (Weight)

Every 2:00 for 4 Rounds

2 Squat Clean

2 Hang Squat Cleans

2 Front Squats

(Score is the Weight of your lightest round)

Workout

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.
KG BB: (42.5/30)|(30/20)

Note: If needed, extend time cap.