10-1-18

CrossFit ThunderDome – CrossFit

Weightlifting

Deadlift (4×3 @80% then 4×3 @90% every 75 Seconds )

Metcon

Metcon (Time)

For Time

30 Thrusters 95,65(115,85)

40 Wall Ball 20,16(30,20)

50 Pull Ups

Cal on AB 25,20(30,25)

20 Min Cut off

Athletes will perform 3 Burpees at the beginning of every minute until all reps have been completed. The WOD starts with Thrusters, not Burpees.