2-13-19

CrossFit ThunderDome – CrossFit

John 20:13-16

Weightlifting

Front Squat (From the rack)

2×8 @ 60%

2×6 @ 70%

2×4 @ 80%

2×2 @ 90%

Metcon

Metcon (Time)

400m Run

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4 Rounds

20 Plate GTOH 45,35

30′ OH Plate Lunge

10 OHS w/plate

200m Run

The WOD starts with a 400m Run buy in (only once). Then there is a 200m Run at the end of each of the 4 Rounds.