3-6-18

CrossFit ThunderDome – CrossFit

Weightlifting

Overhead Squat (5-4-3-2-1)

Off the rack. On your own but within a 10 running clock.

Metcon

Metcon (AMRAP – Reps)

10 Min EMOM

Odds-30 Sec HSPU-AMRAP

Evens-30 Sec AB-AMCAP

Work for 30 seconds rest for 30 seconds

AMCAP=As Many Calories As Possible

Score is total reps plus total calories

Metcon (Time)

50-40-30-20-10

Double Unders

10 Burpees after each set

12 Min Cutoff

Scaled is 2x DUs