5-30-15

CrossFit ThunderDome – Elements/On Ramp

Metcon

Metcon (Time)

The Sprint

500m Row

15 Wall Ball 20,16(16,14)

15 Sandbag Get Ups

20 Box Jumps 30,24(24,20)

15 Sandbag Get Ups

15 Wall Ball

500m Row

Metcon (Time)

20 GTOH 135,95(115,55)

50m Run

50 DU’s (100 Singles)

50m Run

40 KB Swing 70,53(53,35)

40 Sit Ups

50m Run

50 DU’s (100 Singles)

50m Run

20 GTOH 135,95(115,55)

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

20yrd Yoke Carry 135,95

20 Deadlifts 155,105

20yrd Yoke Carry +20

20 Front Squats 75,55

20yrd Yoke Carry +20

20 Deadlifts +20

20yrd Yoke Carry+20

20 Front Squats +20

repeat for AMRAP