12-11-20

CrossFit ThunderDome – CrossFit

Proverbs 16:1-3, 9

Warm-up

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Accessory Work

Metcon (No Measure)

Strict Pull Ups 6 Mins.

1 – 6

2 – 6

3 – 5

4 – 5

5 – 4

6 – 4

Metcon

Metcon (3 Rounds for reps)

3 Rounds

4 Min AMRAP

20 Alt KB Swing 53,35

15 Hang Snatch 115,85

Max Effort BBJ 24,20

~~~1 Min rest~~~

Each round scored separately

Athletes will have four minutes to complete 20 Alt KBS and 15 Hang Snatch and with the remaining time complete as many Burpee Box Jumps as possible.