1-15-19

CrossFit ThunderDome – CrossFit

2 Kings 6:8-17

Weightlifting

Front Squat (1 round every 90 Secs for 6 rounds)

1&2 – 6 @ 70%

3&4 – 4 @ 80%

5&6 – 2 @ 90%

DO NOT GO UP ON ROUND 6

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 HKBS 53,35(70,44)

10 OHKB Squats

25 DUs (40)

DO NOT DROP DUMBBELLS!!

HKBS = Hand KB Snatch

OHKB Squats = Overhead KB squats

Both of these movements are performed 5L&5R

Metcon (Time)

10-1

Bent Over Rows

Good Mornings

Performed at 65,45