6-27-18

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds (45/15)

Air Bike

PU Plank Walks

Inch Worms

Candle Sticks

Metcon

Metcon (AMRAP – Rounds and Reps)

Scored as 1 AMRAP

7 Min AMRAP

10 Power Snatch 95,65

5 Pull Ups (2 Bar MUs)

~~~~~~~~~~~~~~~~~~~

3 Min Rest

~~~~~~~~~~~~~~~~~~~

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