Sunday

CrossFit ThunderDome – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS (at a consistent pace)

12 Plate G2OH

20 Plate Toe Taps*

:20 Side Plank (R)

:20 Side Plank (L)

Strength

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1- :45 SA KB Front Rack Hold (R)*

MIN 2- :45 SA KB Front Rack Hold (L)

MIN 3- :45 Ring FLR or Plank

*Keep loading moderate.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

5 Up-Down

10 Alt. DB Snatch (50/35)

20 Plate Hops

-Rest 2:00-

AMRAP x 6 MINUTES

5 Up-Down

10 Alt. DB Snatch (50/35)

20 Plate Hops