4-10-18

CrossFit ThunderDome – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

15 Thrusters 95,65

15 Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Etc.

Metcon (Time)

W/Partner

6 Rounds(IGYG)

10 Wall Ball 20,14

10 Hang Snatch

10 OHS 95,65

~~~~~~~~~~~~~~~

6 Rounds(IGYG)

10 KB Swing 53,35

10 Goblet Squats

10 S2OH