8-6-18

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jumping Jacks

Squat Holds

Air Squats

Handstands

Tabata

Good Mornings

PVC Pass Through

OHS

Handstands

Weightlifting

Overhead Squat (1×2)

8 Sets/1 every 1:15

4 Hang Snatch

8 OHS

then

4 HS & 7 OHS

4 HS & 6 OHS

4 HS & 5 OHS

Continue to…

4 HS & 2 OHS

Add weight as you’d like and score your final round.

Metcon

Metcon (Time)

4 RFT

5 Deadlifts 225,155 (315,195)

10 HKBS 53,35(70,44)

10 OHS w/KB

OHS w/KB is single arm and can either be performed with 5 reps each are each round or all 10 with one arm and switch each round.