Saturday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP X 6 MINUTES

0:00-3:00

10 Air Squats

10 Box Step-ups

:30 Single Unders

25’ Tip Toe Walk

3:00-6:00

10 Single DB Front Squats

10 Alt Single DB Suitcase Step-ups

:30 High Jump Singles / Double Unders / Double Under Attempts

25’ Heel Walk

Workout

Metcon (AMRAP – Reps)

23 Min WOD

15 Min AMRAP

9 Syncro Burpees

1 200m SB Run 35,30

30 Hang DB Snatch 50,35

30 Wall Ball 20,14

30 KB Swings 53,35

~~~~~~into~~~~~~

8 Min AMRAP

C&J 135,95

(Score is total Reps Combined)