1-31-19

CrossFit ThunderDome – CrossFit

Psalm 30:1-12

Warm-up

Warm-up (No Measure)

Tabata

Jump Rope

Squat Hold

Air Squats

Good Mornings

Tabata

Jump Rope

Push Ups

V-Ups

Handstands

Weightlifting

Front Squat (6 Sets from the rack, every 90 secs)

1 – 10 @ 50%

2 – 8 @ 50%

3 – 6 @ 60%

4 – 4 @ 70%

5 – 2 @ 90%

6 – 2 @ 90%

DO NOT GO UP ON ROUNDS 6

Metcon

Metcon (Time)

3 RFT

10 DUs (25)

12 Thrusters 95,65(115,85)

10 DUs (25)

12 Pull Ups (C2B)

Metcon (No Measure)

5 Min EMOM

10 Alt Pistols

5 Snatch 95,65(135,95)

All 15 reps every minute

These are Squat Snatches