1-23-18

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

2 Sets

2 Shuttle Runs

60′ Butt Kicks

2/2 Sampson Stretch

4/4 Shin Box Extensions

10 Push Up to Pike

~~into~~

3 Sets w/Empty Bar

8 Deadlifts

8 Hang Snatch

8 Snatch Push Press

8 Snatch Drops

Extended Warm Up (No Measure)

Every :30 for 4:00

*Light to Moderate weight

1 Hang Snatch

→ Catching it lower each rep & riding it

Every :30 for 4:00

→ Catching it at the BOTTOM of the squat

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min 1+

SBWB 35,30(50,35)

Sqt Snatch 95,65(115,85)

BBJO 24,20