11-16-17

CrossFit ThunderDome – CrossFit

Warm-up

CFTD Typical (No Measure)

Tabata

Jumping Jacks

Squat Holds

Air Squats

Push Ups

Tabata

Jumping Jacks

Burpees

Lunges

Handstands

Metcon

Metcon (Time)

For Time

30 Thrusters 95,65(115,85)

40 Wall Ball 20,16(30,20)

50 Pull Ups

Cal on AB 25,20(30,25)

20 Min Cut off

Athletes will perform 3 Burpees at the beginning of every minute until all reps have been completed. The WOD starts with Thrusters, not Burpees.