Saturday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS (8:00):

6/6 Single Arm KB Strict Press —> 6/6 SA RKBS —> 6/6 SA KBS

8/8 Split Squat —> 8/8 Single Arm KB FR Split Squat —> 8/8 SA OH KB Split Squat

10 KB DL —> 10/10 Single Leg RDL (no weight)—> 10/10 KB Single Leg RDL

:30 Plank —> :30 Hollow Hold —> :30 Bar Hang

Metcon

Metcon (Time)

2 Rounds

6O Wall Balls

5O DU’s **9O Singles

4O Box Jumps 24,2O

3O Seated Press 95,65

2O Squat Cleans – same

1O Demon Swings 4O,25

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12OOm Row