3-7-19

CrossFit ThunderDome – CrossFit

1 Kings 19:9-13

Warm-up

Warm-up (No Measure)

400m Row

Tabata

Jumping Jacks

Squat Holds

Air Squats

Handstands

Tabata

OH PVC Squat

PVC Pass Through

Push Ups

V-Ups

Weightlifting

Strict Press (1RM on the clock :90)

1 – 8 @ 50%

2 – 8 @ 50%

3 – 6 @ 60%

4 – 3 @ 80%

5 – 1RM

6 – 1RM

Metcon

Metcon (Time)

4 Rounds

10 Alt DB Snatch 35,25(50,40)

8 OH DB Squat (4 each arm)

20 DUs (40 DUs)

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400m Row