10-20-15

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

Skill Work

L-Sits and Handstands

Metcon

Metcon (Time)

For Time

3 Rounds

15 Deadlifts 115,75 (135,95)

12 Hang Cleans – Same

9 Push Press – Same

~~~~~~800m Run~~~~~~

3 Rounds

15 Alt KB Swings 53,35 (70,44)

12 SDHP – Same

9 Goblet Squats