1-26-16

CrossFit ThunderDome – CrossFit

Warm-up

250m Row

Tabata

Air Squats

Burpees

Broad Jumps (across the gray)

Push Ups

Tabata

PVC Snatch Drops

PVC OHS

PVC Pass Through

Sit Ups

Metcon (Time)

7 RFT

7 Hang Cleans 95,65(135,95)

7 Push Press – Same

7 Front Squats – Same

7 SDHP 53,35(80,53)

7 KB Swings – Same

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300m Row

Metcon (No Measure)

AB / Core Work

7-1

MB Sit Ups

MB Twist

(MB touches both sides to equal 1 rep)