10-13-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jump Rope

Squat Holds

Air Squats

Handstands

Tabata

Jump Rope

Push Ups

Sit Ups

Handstands

Weightlifting

Back Squat (10-8-6-4-2-1)

Metcon

Metcon (Time)

4 RFT

20 Heavy Rope

10 KB Squat Snatch 53,26

10 HSPU