7-15-19

CrossFit ThunderDome – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

20 Wall Balls 20,14

20,15 Plate Push Ups

20 KB Swings 53,35

12,10 Cals on AB/Rower

Athletes will alternate between the AB and rower each round

Metcon (Weight)

10 Mins to Establish 1RM

1 Deadlift

+Hang Clean

+Front Squat

+STOH

This is one continuous cluster of movements.

The Hang Clean can be either with or without a squat.

If you catch the Hang Clean in the squat that will NOT count as your front squat.

Once you start the deadlift, the bar does not go back to the ground until all 4 movements are completed.