7-17-19

CrossFit ThunderDome – CrossFit

Metcon

Metcon (AMRAP – Rounds)

10 Min EMOM

Odd – 15 Wall Ball 20,14

Even – 8 DB Thruster 50,35

The DB Thrusters is performed with a DB in each hand.

Please do not drop the DBs from overhead. They WILL break.

Score the WOD by putting how many rounds you completed.

Metcon (Time)

4 RFT

20 Alt DB Snatch 40,30(50,35)

25′ OH DB lunges

10 OH DB Squats *5 each arm

25′ OH DB Lunges

200m Run

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

xtra wrk – 1-5 Rounds

20′ HS Walks or 4 Wall Walks

1 Min Rest

Time stops after athlete completes 4 rounds. 1 to 5 rounds of extra work is based on the level of the athlete.

Athletes should go straight into the xtra wrk immediately after completing the 4th round.