11-27-15

Announcements

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.