10-13-15

CrossFit ThunderDome – CrossFit

Warm-up

1 (No Measure)

10 Minutes stretching

& Joint Mobility

5 Burpees added to each round

for each athlete not signed in

Group Warm Up

Metcon

Metcon (Weight)

Sally

Rec 95,65

Metcon (Time)

600m Run

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3 RFT

6 KB Complex 53,35(70,53)

8 SCT 115,75(155,105)

10 Pull Ups (C2B)

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500m Row

22 min cut off for RX+

RX+ > 22min = RX