11-18-16

CrossFit ThunderDome – CrossFit

Metcon

Metcon (Time)

10-1

Deadlifts 155,105(225,145)

Hang KB Snatch 53,35(70,44)

HSPU **Scaled WW

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50 DUs (100)

**Scaled

2 WW Rounds 10-6

1 WW Rounds 5-1

Metcon (No Measure)

3 Rounds

8 GHD Sit Ups

10 Sec Hollow Rock Hold

8 Glute/Ham Raises

10 Sec Super Man Hold

Metcon (No Measure)

Row Tabata

Warm-up (No Measure)

Tabata

Jumping Jacks

Sit ups

Push ups

High Knees

Butt Kicks