7-21-17

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jumping Jacks

Squat Holds

Air Squats

Handstands

Tabata

Jumping Jacks

Push Ups

Plank Jacks

Handstands

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

KB Complex w/ R

KB Complex w/ L

10 V-Ups or 8-Toes2Bar

7 – 25′ Shuttle Runs/3PointContact

(Score is Rounds + Reps)

1 KB Complex: 53,35

4 Bent Over Rows

3 Hang Clean

2 Hang Snatch

1 Squat Clean Thruster

For Scoring purposes. All 10 Reps of the complex equals 1 Rep on your score.

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