10-22-15

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

300m Row

2 Rounds

20 Mountain Climbers

10 Push Ups

10 Sit Ups

20 Jumping Jacks

Sampson Stretch

20 DUs or 50 Singles

Metcon

Metcon (Time)

For Time in any order

1000m Row

100 DU’s – 300 Singles

50 Sit Ups

70 Wall Ball 20,16

70 Air Squats

50 Sit Ups

Must complete all reps of one movement before moving on to the next.