11-4-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jump Rope

Air Squats

Lat Lunges

Handstands

Tabata

Jump Rope

Frankenstein Walks

Push Ups

Handstands

Skill Work

Any movement in today’s WOD.

Metcon

Metcon (Time)

4 Rounds

20 Wall Ball 20,16(25)

12 Pull Ups (C2B-2MU)

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12 DB Snatch Complex

40,20(45,25)

1 DB Snatch Complex is 2 Power Snatch, 2 Squat Snatch 2 OHS

12 = 6w/R & 6w/L