9-13-18

CrossFit ThunderDome – CrossFit

Metcon

Metcon (Time)

4 Rounds

20 KB Swing 53,35(70,44)

20 DB Snatch 40,25(50,35)

10 Box Jumps

300m Row/600m AB

DB Snatch – Must alternate arms each rep and one head of DB must touch the ground each rep.

Row/AB – Start on either and alternate each round

Metcon (No Measure)

3 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 Sec Hollow Rock Hold

1 Min Rest