10-19-18

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Coaches preference

Weightlifting

Banded Deadlifts (60-80% of 1MR with Green or Blue band.)

Use green band preferably, but Note band color in comments.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

5 Bar Facing Burpees

10 Thrusters 95,65

15 Floor Wipers

20 Lateral Bar Hops