2-20-19

CrossFit ThunderDome – CrossFit

Mark 14:32-42

Weightlifting

Strict Press (Every 90 Seconds )

1-8@50%

2-8@50%

3-6@60%

4-4@70%

5-2@80%

6-1 RM

7-1 RM

Metcon

Metcon (AMRAP – Rounds and Reps)

Scored as 1 AMRAP

7 Min AMRAP

10 Power Snatch 95,65

5 Pull Ups (2 Bar MUs)

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3 Min Rest

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7 Min AMRAP

20 Heavy Rope (40 DUs)

3 Wall Walks (10 HSPU)

Strength Work Immediately following the WOD

120 Seconds of HS Holds – Can be broken up

or

60 feet of HS Walks

Rounds COMPLETED in 1st AMRAP + Rounds COMPLETED in 2nd AMRAP = Total Rounds

Additional Reps in 1st AMRAP + Additional Reps in 2nd AMRAP = Total Reps