12-18-18

CrossFit ThunderDome – CrossFit

Weightlifting

Clean and Jerk (3 Reps every 2 mins @ 80%)

Metcon

Metcon (Time)

15-12-9

Snatch Balance 95,75(115,85)

Pull Ups (Strict)

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15-12-9

SB V-Ups (GHD)

Plate Burpees

Metcon (No Measure)

7 Min EMOM

10 Alt DB Snatch 35,25(40,30)

5 Box Jumps 24,20(30,24)

*Everyone Increases 10 lbs on Rnd 5

*Strict vertical Jumps on Box Jumps, and no rebounding.