11-7-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jump Rope

Squat Holds

Air Squats

Handstands

Tabata

Jump Rope

Burpees

Push Ups

Handstands

Metcon

Metcon (Time)

21-15-9

BBJ- Overs 24,20

Wall Ball 20,16

DUs **Scaled x3

Metcon (No Measure)

3 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 Sec Hollow Rock Hold

1 Min Rest