12-20-18

CrossFit ThunderDome – CrossFit

Metcon

Metcon (Time)

Partner 2000m Row

Alternate every 200m

note: this is a sprint so make those transitions fast like lightning

Metcon (AMRAP – Rounds and Reps)

Partner ‘Monti’

5 Rounds (30 Min Cut Off)

50 Box Step Ups 45,35 Barbell

Alternate every 10 Reps

15 Cleans 135,95 *Alt every Rep

50 Box Step Ups

10 Snatch 135,95 *Alt every Rep

Everyone uses 20″ box

RX is Power Cleans & Snatches

RX+ is full Cleans & Snatches

Partner version of Hero WOD ‘Monti’

In Honor of:

https://www.army.mil/medalofhonor/monti/profile.html