12-21-18

CrossFit ThunderDome – CrossFit

Metcon

Metcon (Time)

~~~400m Run~~~

21-15-9

Power Snatch 75,55

OHS

~~~400m Run~~~

12 Min Cut Off

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

20′ OH Lunges 75,55

5 Bar Facing Burpees

Metcon (No Measure)

Extra Work

3 Rounds

5 3 Second Decent Ring Dips

25 Banded Ring Dips

Rest

*Use band that will allows for a fast set of 25 full range of motion ring dips