12-19-18

CrossFit ThunderDome – CrossFit

Weightlifting

Back Squat (6×3 3 Reps every 2 mins)

6 Sets at 80%

Metcon

Metcon (AMRAP – Reps)

4 Rounds

30 Secs ME T2B

10 Secs Rest

30 Secs ME Burpees

10 Secs Rest

For Total reps

Burpees must be full extension. No crouching burpees.
Set clock for 8 Sets :30/:10

Metcon (Time)

4 Rounds (each)

30 DUs

15 Wall Ball 20,14

Switch once partner has completed a full round.

One working, one resting.