1-4-18

CrossFit ThunderDome – CrossFit

Warm-up

3 Rounds (No Measure)

3 Rounds

AB/ROW

Air Squats

Inchworms

Metcon

Metcon (Time)

For Time

35 Thrusters 95,65(115,85)

35 KB Swings 53,35(70,44)

35 T2B

35 Slam Balls 35,30(50,35)

35 Trucker Squats w/SB

Cals on AB 20,17(30,25)

3 Burpees every minute until all reps are complete , including Cals on AB

*20 Min Cut Off *

Skill Work

**NOT WEIGHTLIFTING**

With your WOD weight (Light)

Focus on form.

Methodical in Movement

8 sets of 4 Snatch

Work on progressively catching lower into your Squat without sacrificing full extension