12-11-15

CrossFit ThunderDome – CrossFit

Warm-up

1 (No Measure)

10 Minutes stretching

& Joint Mobility

5 Burpees added to each round

for each athlete not signed in

Group Warm Up

Metcon

Metcon (Weight)

8 min EMOM

6 Back Squat

6 Air Squats

Suggested 135,95

Metcon (Time)

~~~~~30 Sit Ups~~~~~

4 RFT

10 Hang Cleans 95,65(135,95)

10 Push Press – Same

10 KB Snatch 53,35(70,44)

5 BFB

~~~~~30 Sit Ups~~~~~