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11-27-15
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Romans 9: 1-5
CrossFit ThunderDome – CrossFit
Metcon
Metcon (AMRAP – Reps)
Teams of 3 for Points
45 Min as many points as possible
Gymnastic Movements
20 Sit Ups – 2 Points
1 Rope Climb – 5 Points
10 Pull Ups – 5 Points
20 Push Ups – 5 Points
20 KB Swings – 10 Points
50 Air Squats – 10 Points
5 Wall Walks – 15 Points
5 Muscle Ups – 15 Points
Barbell Movements 1 Point per DL,
2 Points for Shoulders & above
(115,75)
Snatch, Power Clean, G2OH, OHS,
Push Press, Front Squats, SDHP,
Deadlifts, etc.
800m Run
Partner 1 running, 2nd performing gymnastic movements and 3rd on barbell movements.
When runner returns, all partners rotate.