10-23-19

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

6 Min EMOM

Odd – 20 Jumping Jacks

15 Air Squats

Even – 12 Frankenstein Walks

2 Marine Corp Push Ups

Weightlifting

Metcon (No Measure)

8 Min EMOM

Odd – 10 Bent Over Rows

Even – 10 DB Reverse Flys

Sugg 115,75 & 35,20

Partner Up if you’d like and work opposite of each other.

Reverse Flys will be performed in the bent over position as well and with 2 DBs.

Metcon

Metcon (AMRAP – Rounds)

EMOM – Until Failure

5 Hang Cleans 95,65(135,95)

5 Push Press

5 Back Squat

5 Lateral Bar Hops

*If scaling the weight, scale to a weight that will allow you to get at least 10 rounds.

**Max Score is 12 rounds

***All athletes will complete at least 6 rounds, even if you fail prior to that.

Score is how many rounds are completed as RX or as RX+.

All 20 reps have to be performed unbroken. If the weight is dropped before completing the 15 weighted reps or athlete fails to immediately perform the lateral bar hops upon dropping the bar, the athlete is out and that round will not count towards their score.