12-10-16

CrossFit ThunderDome – CrossFit

Metcon

Metcon (Time)

Teams of 2

100 Sit-Ups

400m Run

50 Box-Jumps (24,20)

50 Seated Press (75,55)

15 Burpees

80 Back Squats (75,55)

80 KB Swings (53,35)

400m Run

50 Wall-Balls (20,16)

50 OHS

15 Burpees

100 Sit-Ups

200 DU’s

Runs and Burpees are performed together all other reps are split with one partner working and the other resting.