2-12-19

CrossFit ThunderDome – CrossFit

1 Corinthians 1:31

Weightlifting

Snatch

8 Min EMOM (75 Seconds)

1 – 4 Hang Snatch+4 OHS

2 – 4 Hang Snatch+4 OHS

3 – 4 Hang Snatch+4 OHS

4 – 4 Hang Sqt Snatch

5 – 2 Squat Snatch -Light

6 – 2 Squat Snatch -Moderate

7 – 2 Squat Snatch -HEAVY

8 – 2 Squat Snatch -Same as 7

Metcon

Metcon (AMRAP – Reps)

4 Min AMRAP

Power Snatch 135,95

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4 Min AMCAP

Max Cals on Rower

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4 Min AMRAP

Wall Ball 20,14