4-11-24

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

5:00 Machine

→ 2 Sets

5/5 Scorpion Kicks

10 Pike Push Ups

10 Air Squats

10 Cherry Pickers

~~into~~

3 Sets w/empty barbell

5 Hang Snatch

5 Snatch Drops

5 Overhead Squats

Metcon (AMRAP – Rounds and Reps)

NO DROPPING THE BAR

10 Min AMRAP

5 TNG Power Snatch 95,65(115,75)

10 Handstand Push Ups

15 DUs (30)

→ immediately into

8 Min to elstablish

1RM Snatch

(Score is Rounds + Reps)

Metcon

Snatch (Establish 1RM)