11-15-23

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

By the Numbers

Metcon

Metcon (Time)

NO DROPPING THE BAR

600m Row / 1400m AB*

~~> 4 Rounds

15 Hang Snatch Pulls 75,55(95,65)**

2 Bar Facing Burpees

15 Push Press**

2 Bar Facing Burpees

10 Pull Ups

~~>Buy Out

600m Row / 1400m AB*

NO DROPPING THE BAR

For Time

*Row and AB: do either one at the beginning and the other one at the end.

**If you break up your reps on the weighted movements you will perform 2 Bar Facing Burpees prior to picking the bar back up..