11-4-15

Announcements

Matthew 7: 13-23

CrossFit ThunderDome – CrossFit

Metcon

Metcon (Weight)

8 Min EMOM

5 Hang Clean

5 Push Press

5 Plate Push Ups

Sugg.-115,75

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

10 Wall Ball 20,16

5 Hang Snatch 115,75

5 Pull Ups

200m Run AFTER the even rounds