5-31-17

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jumping Jacks

Burpees

Air Squats

Handstands

Tabata

Mountain Climbers

Good Mornings

Sit Ups

Push Ups

Metcon

Metcon (Weight)

10 Min EMOM

6 Box Steps L

6 Box Steps R

Rec-30,20

Looking for good solid movements. Choose a weight that will allow you to focus on form.

Metcon (AMRAP – Rounds and Reps)

18 Min 1+

Snatch 115,75(155,105)

X2 SBOTS 35,30(50,35)

X2 T2B

200m Run after even rounds starting on Round 4 of the Snatch

1 Snatch, 2 SBOTS, 2 T2B

2 Snatch, 4 SBOTS, 4 T2B

3 Snatch, 6 SBOTS, 6 T2B

Etc…..

SBOTS – SB Over The Shoulder