7-11-19

CrossFit ThunderDome – CrossFit

Skill Work

Work on KB movements

KB Swings

H-KB Snatch

Alt KB Swings

KB Cleans

KB Thrusters

OH KB Squats

& KB HC&J

& OH KB Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min IGYG

5 KB HC&J

6 OHKB Lunges

10 Pull Ups (2 MU)

Partner 1 works on reps

Partner 2 works for Cals on AB

Partners will switch at the completion of each round.

Cals count as reps.

Every 100 Cals count as a round towards your score.

276 Cals = 2 Rounds and 76 Reps

Add Cals to your score, but also put them in your comment section.

Accessory Work

Work to complete

3 RFT

10-12 Ring Dips

10-12 Pull Ups

Add either bands, extra weight or nothing to make the 3 Rounds challenging.